He Gary,
I know that you only have 1 week, but here is the taper I used for my half IM.
Final Three Weeks:
Much of your focus in the last three weeks should turn to swimming. The swim is 2,200
yards. A great swim workout to prepare is 11 x 200 yards
(or 6 x 400 yards
) on an
interval or with 5-10 seconds rest. I would do this once weekly from April 29. Do not do
this distance during the final week prior to the race. In addition, everyone should get
their bike tuned the about two weeks prior to the race to allow for a few rides afterwards
to make certain it is dialed in properly.
The people with a 3 week taper may want to follow these guidelines:
Three Weeks Out: Do a max of 75% of your biggest week's mileage.
Two Weeks Out: Do a max of 50% of your biggest week's mileage.
Final Week: I suspect you will all have your own preferences regarding what to do. If
anything, please error on the side of doing too little rather than too much. My personal
preference would be to take Monday and Friday off completely. On Tuesday and
Thursday I would swim, bike and run for a total of 1 hour max. On Saturday I would do
a max of 15 minutes of swimming or biking. Your emphasis should be on hydrating,
resting and mentally preparing. Keep those feet up especially on Saturday.
Hope that helps
Tom