T-minus and counting! The coveted taper is in sight and it's time to start prepping both your body and mind for optimal performance. This swimmer's best friend requires both art and science to perfectly time your peak. Follow these taper tips and get ready to make waves when it matters most!
Trim the Yardage
Gradually begin removing volume from practices while keeping frequency up. Lose 20-30% initially, then cut back further as the meet nears - up to 70% reduction! Intensity stays high with race pace work. Shed fatigue but maintain feel for the water. No need to test race fitness now - save your speed for the big show!
Sleep Like a Champ
Prioritize recovery with 8-10 hours of uninterrupted zzz's in a cool, pitch black room. Head to bed early even if you have to miss out on Netflix and chill. Limit naps to 30 minutes and power down devices at night. Wake up refreshed, tapered and ready to swim your best!
Get Your Scales On
Grab a fresh razor and exfoliate - it's time to channel your inner dolphin! Full body shaving 2-3 days out reduces drag for a hydrodynamic edge. Take it slow to avoid nicks. Follow with moisturizer to hydrate. A smooth shave leaves you feeling fast and ready to make waves!
Fuel the Taper
Stick to wholesome grub that reduces inflammation, keeping your body light and energized. Lean protein, fruits, veggies, whole grains - skip salty, processed fare. Stay hydrated, supplement smartly, and time that carb load. Proper nutrition primes you to shine when the lights are brightest!
Get Your Head Right
Visualize past wins and victories to come - see your perfect race unfold. Self-affirmations, distraction, and social support boost confidence. Reframe doubts and nerves into positive excitement. You've put in the work, now it's time to trust yourself and race your race!
Sync Up with Coaches
Communicate how you feel and provide feedback on workouts. Alignment on strategy and logistics is key. Speak up about any concerns so they can adjust your taper as needed. Staying in tune with your coach has you primed to unleash your potential!
Stick to What You Know
Now is not the time for stroke overhauls or race plan shake-ups. Have faith in your preparation and let adrenaline work for you. Consistency and self-belief will shine on the big stage. You've got this!
The taper utilizes both science and artistry to optimally recover, fuel and focus. Do it right and you’ll be unstoppable on race day! Time to put that taper magic on display.
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