Courtesy: Cooper Gill
I spent months researching the science of taper to answer a question swimmers and coaches have been debating for years: does taper length actually matter—and if so, how much?
For my IB Extended Essay, I analyzed peer-reviewed studies, mathematical performance models, and elite coaching research focused on swimming performance. What I found was clear: taper matters more than most people think, and the biggest factor isn’t fitness, it’s fatigue.
Across the research, longer, well-structured tapers consistently produce better results than shorter ones. Not because swimmers are building more fitness in those final weeks, but because they are finally able to express what they have already built. Performance isn’t just created through training, it’s revealed through recovery.
In the paper, I break down the three primary taper models, step, linear, and exponential, and how each applies differently depending on the swimmer. The evidence shows that tapers should not be one-size-fits-all. Event, training background, and physiology all play a role in determining what works best.
One of the more overlooked insights is how often fast mid-season swims are misinterpreted. These performances can come from a high training baseline, not full recovery, and don’t always reflect true peak performance. Understanding that distinction can change how taper is planned and evaluated.
As a swimmer with Team Eugene Aquatics, this process gave me a deeper understanding of what’s happening in the final weeks before a big meet and how critical that phase is to performance.
If you’re interested in how taper actually impacts performance, and how it might be influencing your results, the full essay breaks it down in detail.
You can read the full paper here.
ABOUT COOPER GILL
Cooper Gill is a junior from Eugene, Oregon, competing for Team Eugene Aquatics. He swims sprint and middle-distance freestyle and butterfly, and is a Speedo Sectionals finalist. His best times include 47.52 in the 100 free, 1:43.21 in the 200 free, and 52.19 in the 100 fly. This piece is adapted from his IB Extended Essay on the science of swim taper.
Further research on taper should consider effect of age/muscle mass and frequency and duration of tapers as part of their long term athletic development
tapering is the biggest mystery in swimming. Many coaches say it’s an art not just science. It (a swimmer extremely tired or in peak shape) can literally be a day apart and when missed, it can be devastating.
I hope the author will continue to research it, it’s a great essay with many areas that can be explored further, deeper.
Regarding the most significant limiting factor – sample size – very true for Europe. The NCAA may be an exception with 1000s of swimmer with the same schedule, similar physiology, times, etc.
Thank you!
Fantastic paper young man! Very well researched and written well beyond your years. Keep it up!
Great research!