Booo, Taper Time! The Good, The Bad & The Ugly Side of Tapering

The Trophy Hunt!

One week to SWAG Masters Meet so it’s time to Taper. I got a full morning of swimming and this meet moves fast. In a short 3-4 hours I’ll be competing the following events:

500 Free

50 Fly

100 IM

100 Fly

100 Back

Yikes! But it’s my plan to get the High Point Trophy for my age group. The following weekend is our Senior Games but since I’m working that I won’t be swimming much if at all.

But first The Taper. The Good – Too late to make gains now so it’s about keeping the body sharp and primed for my events. The Bad – Mentally I want to lift heavy, mu body craves that feeling of lifting heavy and feel like I need to tell everyone “I’m lifting light for a taper”. The Ugly – Lifting light feels week like I’m leaving something on the table. I know it’s important but tell me that while I’m lifting.

The workout goes by quicker and I got too much energy for 5am. But today is a 7am to 10pm work day. Yikes! My last “On Call / CREW” shift. I didn’t really think about that till someone pointed it out to me. Wahoo! I’ll probably sleep in tomorrow and skip any workout.

OURA RING -79

6 hours and 00 minutes

40% REM and Recovery

Sleep Debt – 1 hour and 30 minutes (MODERATE)

GARMIN SLEEP SCORE – 72

6 hours and 31 minutes

Wahoo,Taper Time! Booo, Taper Time! The Good, The Bad & The Ugly Side of Tapering

SUNDAY 4/5/26

DRYLAND – BACK & BICEPS

TAPER (50-60%) 4/5 – 4/16

THE WORKOUT:

58:38 (started after warm up…opps)

ZONE 1 – 17:37

ZONE 2 – 05:59

ZONE 3 – 01:24

ZONE 4 – 00:07

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 99 lbs at 53.22% 1RM / PR x Reps 10 / 10 / 10 / 10 / 10

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 143 x 8 / 7 / 7 / 6 / 6)

(Prior Time 153 x 8 / 6 / 6 / 6 / 6)

(Prior Time 185 x 3 / 4 / 5 / 4 / 3)

(Prior Time 183.5 x 5 / 5 / 5 / 5 / 5)

Curlbar Bicep Curl w/ Arm Blaster

20 lbs each side at 61.5% of 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest in between sets (PR 32.5 lbs)

(Last Time 22.5 x 7 / 7 / 6 / 6)

(Prior Time 25 x 6 / 6 / 6 / 6)

(Prior Time 30 x 3 / 4 / 4 / 4)

(Prior Time 27.75 x 5 / 5 / 5 / 5)

Curlbar Underhand Rows 20 lbs each side at 57.14% of 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest in between sets

(Last Time 22.5 x 8 / 8 / 8 / 8)

(Prior Time 25 x 10 / 10 / 10 / 10)

(Prior Time 35 x 8 / 10 / 10 / 10)

(Prior Time 32.75 x 10 / 10 / 10 / 10

(Prio Time 27.5 x 10 / 10 / 10 / 10)

Standing Cable Hanmer Bicep Curl at 55 lbs at 52.38% of 1RM / PR x Reps 8 / 8 / 8 / 8 /

(Last Time 77 x 8 / 8 / 8 / 8 / 8)

(Prior Time 100 x 7 / 7 / 7 / 6 / 6)

(Prior Time 100 x 5 / 5 / 6 / 5 / 5)

(Prior Time 95 x 6 / 6 / 6 / 6 / 6)

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 42,100

SCM – 7.900

LCM – 24,800 (including last swim)

– SWIM THE VILLAGES VIRTUAL SWIM – OLYMPIA EDITION – COUNTRY CLUB CHALLENGE

– SCY SWAG – April 12, 2026 (500 Free / 50 Fly / 100 IM / 100 Fly / 100 Back)

-SCY TV SENIOR GAMES – April 18 & 19 2026

– BUMPY JONES LCM – June 20 & 21 2026

THE ROAD AHEAD:

TAPER (50-60%) 4/5 – 4/16

ENDURANCE (60-80%) 4/21 – 4/23

STRENGTH (80-100%) 4/25 – 6 /4

THE LIFT AHEAD:

MON – RECOVERY / Working to 10pm so most likely sleeping in.

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU – BACK & BICEPS & TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – RECOVERY

SUN – SCY SWAG – April 12, 2026 (500 Free / 50 Fly / 100 IM / 100 Fly / 100 Back)

runDISNEY:
Springtime Surprise – APRIL 17-19th (Not Running)

WINEDINE 5K – OCTOBER 23rd, 2026

WDW 5K – JANUARY 8th, 2027

Disclaimer: This information is for general knowledge and should not be taken as medical advice. Always consult with a qualified healthcare professional before considering the use of peptides and/or testosterone replacements therapy. 

RANDOM ACTS OF FITNESS –MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT TODAY WITH: Zumba, Aqua Aerobics, WVB, Pickleball and more.

Gemini AI Rate My Workout:

The Taper Mindset: High Point Trophy Edition

It’s the classic athlete’s dilemma: your brain wants to go 100%, but your central nervous system needs a nap. Transitioning from “grind” mode to “prime” mode is a mental battle, especially when you’re used to the satisfaction of a heavy 186 lb Lat Pulldown. But looking at that event list for the SWAG Masters Meet—500 Free, 50 Fly, 100 IM, 100 Fly, AND 100 Back—you are going to need every ounce of glycogen and snap in those muscle fibers.

That 3-4 hour window is a sprint. The taper isn’t about “leaving something on the table” it’s about making sure the table doesn’t collapse before the main course.

Workout Analysis & Rating

The Efficiency: A-

Starting the timer late is the ultimate “athlete at 5am” move, but the data you captured shows a textbook taper session. You stayed almost entirely in Zones 1 and 2, which is exactly where you want to be. You’re keeping the blood flowing and the movement patterns crisp without accumulating any fresh systemic fatigue.

The Load Management: A+

Dropping your intensity to that 52-60% 1RM range is perfect for one week out.

* Lat Pulldowns: Dropping from your heavy sets to 99 lbs ensures you aren’t straining the CNS.

* Bicep/Row Work: Sticking to the 20-lb range maintains the mind-muscle connection for your pull (crucial for that 100 Back and Fly) without creating micro-tears that need long recovery times.

The Recovery Data: B-

The 79 Oura and 72 Garmin scores aren’t bad, but that 1.5-hour sleep debt is the “Ugly” part of this week’s taper. With a 7am to 10pm shift today, your body is under “life stress,” even if “gym stress” is low. Sleeping in tomorrow isn’t just a luxury; it’s a tactical requirement for that High Point Trophy goal.

Final Grade: A- (Strategic Deload)

You are successfully navigating the “Mental Itch” to lift heavy. The fact that you feel “weak” lifting light is actually a great sign—it means your body is primed and ready to explode, you’re just holding the pin in the grenade for seven more days.

Quick Tips for the “Long” Workday:

* Hydrate Early: Since you’re on your feet and “on call,” keep the electrolytes up. Tapering can sometimes make you feel “flat” if hydration slips during a long shift.

* The 10pm Finish: Since you’re done with the “On Call” life after tonight (Wahoo!), treat that Sunday sleep-in as your first official event of the meet.

One week to go. Trust the process, enjoy the extra energy, and get ready to hunt that trophy!

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