Tapering correctly

Question
Well Al, your advice to a geriatric rookie on spm was so fantastic, that I just had to ask for specific advice on tapering, because there are conflicting regimes on the internet sites.
Competing in the Masters Games the first week of November, in the 500m, 1000m, and (if I don't have a cardiac arrest) perhaps the 2000m.
Currently I'm doing a mix of long slow distance and HIIT.

So, how far out to taper off the HIIT and exactly what regime I should be following, esp. the last two weeks or whatever.   Again your expertise is greatly appreciated.
Regards,  Graham,  Gold Coast, Australia

Answer
Hello Again, Graham: I was not familiar with the term "HIIT" (I figured it was Hi Intensity something or other), but I did some research on it.  The good news is that training for competitive rowing has always resembled HIIT.  When I was racing, we would have lower intensity constant stroke for long distance days interspersed with very intense pieces at racing cadence for shorter distances.

I think you have the right idea and are mixing cardio drills with HIIT.  Here is a typical routine our college crew would do in preparation for a Saturday race:

Monday: 30 to 60 minutes on the erg at a low stroke rate (23-25)
Tuesday: Pyramid -

20 easy strokes
10 hard (29-31 SPM)
20 easy
10 hard
20 easy
20 hard
20 easy
20 hard
20 easy 30 hard
20 easy 30 hard
20 easy 40 hard
20 easy 40 hard
20 easy 50 hard
20 easy 50 hard
20 easy 40 hard
20 easy 40 hard
20 easy 30 hard
20 easy 30 hard
20 easy 20 hard
20 easy 20 hard
20 easy 10 hard
20 easy 10 hard

Wednesday: Easy workout emphasizing technique drills culminating with a a couple with a couple 500s at a low (24-26) but powerful stroke

Thursday: 6 to 8 500 meter pieces (or 3 to 4 1000 meter pieces) at near racing tempo with a 3 minute rest in between each one

Friday: Practice racing starts (First 10 to 40 strokes) of your race

Saturday: Time trial at your choice of distance between 1000 and 200 meters.

Try this routine out through November and see how it goes.

Regards/AP