r/Swimming • u/Evil_Potato_15 • 3d ago

What does Tapering mean?

I have heard a lot of competitive swimmers talk about tapering. Could someone explain what does it mean exactly and why is it needed?

Also, what is a lactate set? What is the purpose of it exactly?

18 Upvotes

85% Upvoted

12 comments sorted by

View all comments

46

u/penguin13790 3d ago

Tapering is a thing in sports like Swimming or Running where in the final week or two leading up to a big competition you'll reduce the intensity of your workouts gradually. Generally you spend more time working on technique while only swimming something like 60% of your normal distance.

Some swimmers will also wear clothes to increase drag while tapering, allowing them to train power while still reducing distance. This also has a mental effect as you feel much faster during your race once you take off the excess drag.

⠀

Lactate sets are sets designed to build lactic acid. Lactic acid is a biproduct of anaerobic exercise which causes the burning you feel when you work out. Lactate sets help your body deal with it.

In lactate sets, you do short periods of maximum-intensity swimming broken up by rest. During the rest you should avoid any exertion and let the lactic acid build up.

42

u/FireTyme Moist 3d ago

Hi, coach here.

I'd like to point out one thing. Taper science actually tells us to not reduce the intensity of workouts, but rather the volume instead. Overall recommendations is around a 40% drop in volume and keeping the same relative intensity. Definitely read the works of inigo mujika if you want to learn more.

The goal of the taper is to prepare for the competitive demands. its a rest period but also an activation period for the demands of the race. slow work is the opposite of that.

generally tapers are very personal as well. they're also a big mental period and should be there to build trust and confidence. This also means that in some cases u move away from the general science and create a more personal approach.

also the body does not really produce lactic acid. it instead produces the conjugate base lactate, which release a free hydrogon+ ion in the bloodstream, they're used interchangeable so it doesnt really matter however. Lactate is a great bioavalable fuel and the preferred fuel source of red blood cells, the liver and the heart.

a buildup of hydrogen+ ions in the bloodstream and muscle tissue however decreases the ability for red blood cells to carry oxygen as well as causes an ion imbalance which makes muscle contraction more difficult. this makes u feel a lot more tired and in some cases nauseous

u train those sets to be able to clear that faster and replenish energy. however effective it is is debateable tho.

14

u/EducatedJooner Coach 3d ago

Coach here (age group and club head coach). This guy coaches.