2022 week 22: tapering like a pro

How on earth is it already IMDSM race week?!?!?! Last week I tapered like a pro…lowering my volume with bits of intensity popped in to keep the body sharp and race ready!

Quote of the week:

“Taper like a pro…keep the body sharp, get lots of rest, fuel and hydrate well, relax, and enjoy your “extra” time.”

~ME

Swim highlights: 13,593 yards

Thursday I had my last long swim (5000m) and was SO DAMN HAPPY to be swimming outdoors in the 50m pool that I didn’t even care that the air temp was 48F and the water temp was 68F. I mean, yes it was chilly, but totally tolerable.

  • Warm up:
    • 200 swim
    • 100 kick
    • 200 drills
    • 200 pull
  • Main Set: Each set of intervals should get slightly faster in pacing than the last set.
    • 500 (10 sec rest)
    • 2×400 (15 sec rest)
    • 3×300 (20 sec rest)
    • 4×200 (25 sec rest)
    • 5×100 (30 sec rest)
    • 6×50 on the minute
    • 4×50 sprint (10 sec rest)…in a 25 yard or meter pool, this would have been 8×25 sprints
  • Cool Down:
    • 300 any stroke
Last long swim before #IMDSM is in the bank! It is SO awesome to be back swimming in the outdoor 50m pool! • I am R E A D Y to toe the start line of IM #9 and test my physical, mental, and emotional fitness + endurance!

10 days until #IMDSM race day! #LFG ⚡️

Bike highlights: 68.3 miles

All of my bike miles were indoors last week and I got to put in my last brick session on Saturday before the big dance!

I am right where I’m supposed to be and just 8 days away from #IMDSM race day! #LFG ⚡️

Run highlights: 9.17 miles

Wednesday was Global Running Day, which was perfectly timed with my split run day. Five easy family miles to start the day and 2 speedy miles to end the day.

On this Global Running Day, I GOT to run twice today…am endurance miles and pm speedy miles. I’m incredibly grateful for the community, freedom, therapy, self confidence, mental fortitude, joy, and so much more that running has brought into my life. ⚡️

Strength Training: 15 minutes of core strength daily

Weekly Totals: 12 hours & 58 minutes
2×30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude: What were your highlights from week 22 of 2022?!

Snuggles and a good book during the taper…YES PLEASE! 🐶🥰
Thank you to Nick with Vitality Massage Ames for flushing out all of the peak training and Oly racing to help get me ready to race IMDSM!
Look at what is open! Our favorite place to swim!
Sooo grateful to get to spend the morning cheering on our niece, Isabella, in her first swim meet in a 50m pool!
Dog walks FTW! 🐶🥰
Snuggles and Squeezes! 🐶🥰 Normatec Recovery boots are the best!
There are two pups here who weren’t impressed with the storms and wanted all the snuggles and reassurance we could provide.

2 thoughts on “2022 week 22: tapering like a pro

  1. LOOK at that pool! What a beauty-I’d love to cannonball into that 🙂 I hope that you have an amazing race and meet all of your goals–I’ll be following along and cheering!! WOOT WOOT!!

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