[Dr Ralph Richards, Western Australian Institute of Sport]

At the conclusion of one or more preparation cycles of training the coach will try to focus all past adaptations toward peak competition performance - this is commonly called the ‘taper’ phase of training. The taper phase is generally marked by changes in the day-to-day training routine over a period of time prior to a competition. Because each swimmer will possess a unique set of physiological, psychological, and technical qualities that we wish to ‘sharpen’ for peak performance, the taper should reflect (as closely as possible) the individual needs of the swimmer. What are some of the factors that must affect the planning and implementation of a successful taper?

• Age, sex, and physical maturity of the swimmer.
• Training background (both short and long-term).
• Travel and other events that may be coincident with the competition.
• Health status of the swimmer.
• Short-term dietary considerations.
• Mental state of the swimmer.

The general process of planning a training program which effectively ‘tapers’ the training stress is outlined in ASI’s basic coaching text:

Swimmers participating in the full taper process will require progressively more rest during each microcycle in the taper cycle. The coach must be cautious that a reduction in total training volume does not represent the elimination of lower intensity aerobic swimming; this only results in the proportion of high intensity swimming becoming a greater part of the total training load. High intensity or quality swimming must remain in the training program throughout the taper; however, the amount of this high stress work is gradually reduced and recovery between stresses becomes more complete. Although the coach has given detailed attention to stroke technique and race strategy throughout the season, these skills are refined during the taper. Some elements of the training program, such as specific strength training program, are eliminated during the taper because the effects of this training should already have been realised. Other elements, such as stretching and mental skills training continue at the same loading, but more time may be devoted to them (ie. more time to achieve the same objective means greater rest). Key training sets, particularly those which involve high to very high intensities, are either reduced or modified so that recovery between training sessions is enhanced. Swimmers who train twice daily usually progressively reduce (in each microcycle of the taper) the number of training sessions attended. In most cases the early morning sessions are eliminated to allow more rest; this is fine, provided the swimmer doesn't compensate by staying up late at night or sacrificing the 'quality rest' opportunity. In the lead-up to big competitions it's necessary to be able to swim fast in the morning heats and therefore, complete elimination of morning training sessions may be counterproductive. Because the objectives of a taper are so complex, there are numerous considerations that must be addressed by the coach. ["Coaching Swimming: An Introductory Manual", p.116]

Some of these considerations (ie. alluded to in the text, above) involve a ‘common sense’ analysis of the overall nature of the swimming program and the individual swimmers involved.

If the intent of the taper is to maintain (or improve) physiological performance then our basic knowledge of how the energy systems function and respond to stress/recovery should be reviewed. First, a swimmer’s aerobic capacity will improve gradually in response to the appropriate training stress. Increases are usually achieved over long periods of time (i.e. several months) and a very high percentage of one’s capacity can be maintained during periods of reduced training stress. During the taper we sometime refer to this as ‘maintenance level training’. In addition, low-intensity aerobic training stress also acts as a complement to ‘high intensity’ race simulation by assisting recovery. Second, anaerobic (lactic acid producing) energy processes rely on a complex balance of hormone and enzyme levels within the muscle. There is a definite response (although some aspects of the changes are not clearly understood) to a reduction in the frequency and volume of intense training stress. Third, anaerobic (alactic) energy sources respond to chemical changes in the muscle (i.e. stimulated by rest and regeneration) and the neuro-muscular adaptations that have taken place (as a result of training) prior-to and during the taper period. The development of more efficient muscle fibre recruitment (particularly in the ‘white’ or ‘sprint’ muscle fibres) and the increase in muscle proteins will allow a greater percentage of available alactic energy production to be used on race day. The general concept that must be recognised is that recovery from accumulated training stress and the individual day-to-day training stress must be more complete during the taper phase (i.e. as compared to other phases of training preparation).

The taper is an ideal time to focus on the technical skills (i.e. swimming technique) practiced during other training phases. It is not a time to make major changes or to introduce radically different techniques. The tactical side of race preparation (i.e. how the race will be split into segments) can be reviewed and practiced. This is often a matter of reinforcing to the swimmer that they have done the work to successfully carry out the desired race plan.

The taper period should be used to build confidence and reinforce the mental skills practiced during the preparation phases. The practice of ‘shaving down’ (i.e. shaving hair off the exposed body surfaces) has both a physical and psychological affect upon the swimmer. There is still some debate whether the primary affect is physical or psychological, but if the end result is positive this is a moot point.

• Start with a model of what you’re trying to accomplish during the taper.
• The taper training plan used for young age-group swimmers should be simple and the plan used for senior age-group and open swimmers more complex.
• Consider all aspects of the training program (i.e. out of water work, training volume and intensity, mental skills training, etc.) when planning the taper.
• Remember that stress comes from many sources (i.e. both physical and mental). Try to manipulate the level of stress to conform to your plan (i.e. don’t leave anything to chance); eliminate or reduce those stressors that may detract from a swimmer’s performance. Also, keep in mind that some types of stress are desirable.
• Diet and fluid requirements during the taper may change; make adjustments accordingly.
• Document the process followed during the taper and evaluate each swimmer’s results after the competition.
• Remember that each swimmer is unique, be prepared to make small adjustments to your taper training plan.
• When in doubt about whether to add or reduce a specific training stress, look at the volume-intensity relationship. Compare the taper stress to what the swimmer has done during the earlier preparation phases, then ask yourself if the swimmers can absorb and recover from the stress? Err on the conservative side (i.e. less stress) if you’re not sure of how the swimmer will respond.

"A Model 14 Day Taper: the Transition from Training to Racing" by Dr David Pyne, ASCTA Journal, September-October 1995.

"Leave Nothing to Chance: A model for race preparation of advanced age group swimmers" by Bill Sweetenham (ASI National Youth Coach), ASCTA Journal, July-August 1996.

"Tapering Conditions for Big Meats" by Dr Brent Rushall, ASCTA Journal, January-February 1997.

"How Australian Swimmers Peak" by Dr David Pyne and Wayne Goldsmith, presentation to the Athletics Australian Coaches Conference, 1996 (reprint available upon request)