Train in the position you will race in.

I think everyone needs a mental rest from structured training. How long depends on you. But being able to exercise (notice I did not say train) for the pure fun of it will recharge your batteries while letting you get some endorphins. When you are ready to resume training you will be ready to roll.

For reference. I was forced to rest 3 weeks in October (no exercise) due to a crash in my last race of the year. Up to that point I was following a structured program for over 18 months under the direction of my coach. I had to take the 3 weeks completely off and then resume light exercise for 3. In the end it was the best thing for my mind.

I have been back on the program with my coach for the last 3 weeks and I am excited to get out there each and every day.  The numbers are slowly coming back and I see progress every session.

Hope that helps.

Generally speaking. No. It's grey. Not black and white and it all depends on a combination of the above factors in my opinion made through an objective outside lens.

Taper depends on 5 things:

1. Distance of goal race.
2. Amount of training / fitness.
3. Psychological profile.
4. Gender.
5. Body type.

 In short those that need the rest don't and those that don't do both resulting in mediocre results. This is why having an objective perspective (aka: a good coach) can help make these decisions.

I am sure doc will explain more.

Most agers define rest to equal off day. And most feel they need one every 7 days. Overrated.

Oh Robbie. Come on bro. Nothing wrong with compact cranks. Triple cranks. That's a whole other story!!

Right up there with 'rest days'.

Desire and determination have a direct correlation to results.

Nmp, I always live by this mantra.

" Something is better than nothing. Do the best you can in the moment with the time you have been given and be thankful for it "

A coach will help. You don't have time to waste on fluff sessions. But you need someone who can give you exactly what you need.

Reason number 1002 for duct tape.

What has not been pointed out here is the dreaded 5 letter word. The 'taper'. Most overrated phase in training. People automatically think taper and racing synonymous.

Luke, the best training is racing my man. Treat those sprint's and even some of those Olympics as training days and roll right through them saving the taper for your key events.

Recovery time is now less because you now pushing on tired legs not fresh ones. Then let er rip on race day. And even then you just may surprise yourself.

Cheers.

Jules, the short answer is it depends. I typically do the majority of my WU sets without gear. Then I strap it on for the MS and may or may not use it on the CD. But sometimes I will swim the WU, MS and CD with it all on. And sometimes I will swim the MS without but the WU and CD on. It depends. But as a general rule, I swim more with the gear on then I do with it off and my swim is only improving.

Thanks. Generally speaking, the shorter the race the higher the cadence. The longer the race, the lower the cadence.

What higher and lower mean is individual. There is no magic fixed number however. It all depends on you. My 40 might be your 60 and I may race at 85 for an Oly and you at 95.

The key is to find your optimal race cadence (specific to the distance) and then you do a bunch of work at that cadence, below that cadence and above that cadence depending on the sessions and the day.

Just remember that it's more about the mix that makes it work and not the specific number.

And I'll add one more thing to what Matt said, even if its a fresh water swim, it still helps!

Levrier, just out of curiosity what racing distance are you focusing on?