The best taper feels like magic: pop off the blocks feeling snappy, precise, and rested. Done poorly, taper leaves you flat or edgy. Here’s how to structure volume, intensity, skills, and recovery for peak day.

Taper Principles

Reduce volume, keep frequency. Maintain feel for water without accumulating fatigue.

Keep speed touches. Neural sharpness fades fast; include short race-pace work.

Practice skills fresh. Starts, underwaters, breakouts, and turns get spotlight time.

Typical Structures

Sprinters (50–100): 10–14 days; volume down 40–60%; frequent explosive sets (15s/25s), long rests, power kicks.

Middle distance (200–400): 10–14 days; volume down ~40–50%; race-pace 50s/75s with precise splits.

Distance (800–1500): 7–10 days; volume down ~30–40%; brief pace inserts, some longer aerobic swims to keep rhythm.

Key Elements

Underwaters quota: Fix a number (e.g., 7–8 kicks) and hit it every rep.

Turns & finishes: Low-fatigue, high-skill reps daily.

Warm-up scripts: Standardize meet warm-up to reduce anxiety.

Recovery & Lifestyle

Sleep > extras. Longer nights beat extra gadgets.

Light mobility, not deep static stretching right before racing.

Fuel steady: Familiar carbs, moderate fiber/fat; hydrate with electrolytes if hot.

Common Mistakes

Cutting intensity too much: You feel sluggish. Keep speed “touches.”

Changing technique last minute: Stick to what you’ve practiced.

Panic yardage: Feeling flat? Don’t cram volume; add a few crisp 25s instead.

Mini-Taper Between Heats & Finals

Easy loosen + a few 15–25m race-pace efforts.

Refuel (carbs + fluid), relax, short nap if helpful.

Rehearse first 15m mentally before call-up.

Verdict

A great taper is less but sharper: reduced volume, preserved frequency, and intentional speed/skills. Personalize by event and response, and you’ll step on the blocks primed, not tired.

Thomas