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Canuck Countdown

I am a Canadian (hence the "Canuck" in the title) who swam age-group in the '70s and University in the early '80s.

In the years after retiring from swimming, I put on 50 pounds. When I was 40 (2002), my doctor told me I was OBESE(!) and had high cholesterol and high blood pressure. I entered a weight loss competition, took up swimming again and lost 30 pounds in 12 weeks. Changing my diet, lifting weights, and stationary cycling also helped.

After placing 3rd in the weight loss competition, I needed something else to keep me motivated, so I joined Masters Swimming for the competition. I have stayed with it for that reason, plus the new friends I have met (and the old ones I've been re-acquainted with) along the way.

I swim for Edmonton Masters Swim Club in Edmonton, Alberta, Canada. It's a great club with great members - many of whom are National or International calibre masters swimmers.

I am planning to attend the 14th FINA World Masters Championships in Riccione, Italy in June of 2012. It's less than a year away - hence the "Countdown".

  1. Results from the 14th FINA World Masters Championships

    by , June 20th, 2012 at 03:48 PM (Canuck Countdown)
    • 100 LCM Fly, 1:05.92 (Club record), 3rd Place (out of 50)
    • 800 LCM Free, 9:41.82 (Canadian, Provincial, and Club record), 4th Place (out of 87)
    • 400 LCM Free, 4:39.51 (Canadian, Provincial, and Club record), 5th Place (out of 94)
    • 200 LCM Free, 2:09.85 (Canadian, Provincial, and Club record), 6th Place (out of 151)
    • 100 LCM Free, 58.87 (Club record), 13th Place (out of 211)

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  2. Post Championship Blahs

    by , May 28th, 2012 at 11:25 AM (Canuck Countdown)
    Nationals ended one week ago. Since then, I've done 4 workouts:

    Tuesday, May 22 = 3,700 meters
    Thursday, May 24 = 3,800 meters
    Saturday, May 26 = 3,600 meters (LCM)
    Sunday, May 27 = 3,000 meters (LCM)

    The two hardest days so far were Thursday and Saturday.

    Here's a set from Thursday:

    10 x 50 free @ 1:00 as
    50 smooth
    50 at 200 pace -2
    50 smooth
    50 at 200 pace -1
    50 smooth
    50 at 200 pace
    50 smooth
    50 at 200 pace
    50 smooth
    50 at 200 pace

    I hit pace (i.e., desired split for 3rd 50 of 200 free) on the last four (31 to 32), but didn't quite get to -2 on the first one.

    Here's a set from Saturday (LCM):

    20 x 50 free @ 1:00 as
    5 x 50 smooth (held :36s)
    5 x 50 at 200 pace (held :32s)
    4 x 50 smooth
    3 x 50 at 200 pace
    2 x 50 smooth
    1 x 50 FAST! (from dive) (29)

    During warmup on Saturday, my delts and lats were tight and heavy with lactic acid. At the end of Saturday's workout, I was done!

    I cut my finger preparing lunch on Sunday. During workout, the bandage came off and the cut re-opened, so I missed 500 meters of one set while stopping the bleeding and re-bandaging; then missed another 200 meters when I had to get out again to tape the bandage as it was starting to unravel.

    Sunday's workout felt like MID-SEASON BLAH. This concerns me because I'm off to Italy in only 11 days and racing 3 days after that! Will it all come together in time?

    Updated May 28th, 2012 at 11:45 AM by lewba

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  3. Canadian Masters Swimming Championships

    by , May 22nd, 2012 at 07:03 PM (Canuck Countdown)
    May 18

    My wife and I flew to Kelowna late Friday afternoon, so I did not compete on Day 1 of the meet. Upon arrival, we drove (almost) directly to Grey Monk Estate Winery for an excellent three course meal, each course paired with a wonderful glass of wine. I say "almost directly" because we took an unexpected 50 minute detour to drive one of my teammates to the pool first. After dinner, we checked into our one bedroom suite at Manteo Resort, overlooking gorgeous Okanagan Lake.

    May 19

    Event 10 Men 50-54 400 SC Meter Freestyle (showing top 3 of 13)
    ================================================== ==========
    Name Age Team Seed Finals
    ================================================== ==========
    1 Welbourn, Graham 51 BC Unattached 4:28.00 4:23.19
    r:+0.86 29.73 1:02.42 (32.69)
    1:35.65 (33.23) 2:09.18 (33.53)
    2:42.87 (33.69) 3:16.70 (33.83)
    3:50.32 (33.62) 4:23.19 (32.87)
    2 Lewis, Barry 50 Edmonton Masters 4:28.00 4:29.43
    r:+0.75 29.11 1:01.48 (32.37)
    1:35.38 (33.90) 2:10.04 (34.66)
    2:44.65 (34.61) 3:19.62 (34.97)
    3:54.91 (35.29) 4:29.43 (34.52)
    3 Craig, Rod 52 North Shore 4:38.00 4:35.60
    r:+0.81 31.50 1:05.45 (33.95)
    1:40.08 (34.63) 2:15.32 (35.24)
    2:50.57 (35.25) 3:25.84 (35.27)
    4:01.47 (35.63) 4:35.60 (34.13)

    I was happy with that swim. It's a new Provincial Record by more than 3.5 seconds and is third all-time in Canada behind two swims of Graham Welbourn's - this one and his 400 Free at last year's Nationals (4:28.02) which, until today, was the National record.

    Later that afternoon, I met James Adams (who called me out for the 200 Free the next day). Somewhere along the way, I also met Kirk Nelson. Meeting people who I've been following in blogs or top ten lists is always a highlight of big meets for me!

    May 20

    Event 24 Men 50-54 200 SC Meter Freestyle (showing top 3 of 11)
    ================================================== ==========
    Name Age Team Seed Finals
    ================================================== ==========
    1 Welbourn, Graham 51 BC Unattached 2:06.00 2:04.32
    r:+0.85 28.78 1:00.10 (31.32)
    1:32.10 (32.00) 2:04.32 (32.22)
    2 Lewis, Barry 50 Edmonton Masters 2:04.40 2:06.25
    r:+0.77 28.09 59.02 (30.93)
    1:32.05 (33.03) 2:06.25 (34.20)
    3 Craig, Rod 52 North Shore 2:09.00 2:09.30
    r:+0.81 30.10 1:02.79 (32.69)
    1:36.28 (33.49) 2:09.30 (33.02)

    A bit disappointed in this swim. I was out too fast at the 100 and paid for it dearly on the last 50. I did the same thing 2 weeks ago as my coach kindly reminded me! I think better splitting would have netted a 2:05 low, which would have been another Provincial Record. As it is, it is still an age group PB for me and the #7 swim of all time for the age group in Canada, behind three great names - Graham Welbourn (1979 Pan Am Games medalist and 1980 Olympic Team member), Bruce Robertson (silver medalist behind Mark Spitz in 100 Fly at Munich Olympics), and Tony Clevenger (former top collegiate swimmer (California?)).

    Oh, and James Adams took me out by 0.46 seconds!

    Event 34 Men 50-54 100 SC Meter Butterfly (showing top 4 of 7)
    ================================================== ==========
    Name Age Team Seed Finals
    ================================================== ==========
    1 Lewis, Barry 50 Edmonton Masters 1:02.40 1:04.09
    r:+0.80 29.80 1:04.09 (34.29)
    2 Craig, Rod 52 North Shore 1:07.00 1:07.27
    r:+0.85 31.72 1:07.27 (35.55)
    3 Barnum, David 51 North Shore 1:11.87 1:12.22
    r:+0.81 33.74 1:12.22 (38.48)
    4 Vargas, Daniel 52 USMS 1:10.00 1:12.50
    r:+0.78 32.32 1:12.50 (40.18)

    Not much to say, except that this was an age group PB for me.

    Event 38 Men 50-54 100 SC Meter Freestyle (showing top 3 of 11)
    ================================================== ==========
    Name Age Team Seed Finals
    ================================================== ==========
    1 Welbourn, Graham 51 BC Unattached 56.50 56.25
    r:+0.79 26.90 56.25 (29.35)
    2 Lewis, Barry 50 Edmonton Masters 55.70 56.69
    r:+0.80 27.13 56.69 (29.56)
    3 Raymond, Marty 50 Technosport 59.25 59.16
    r:+0.71 28.17 59.16 (30.99)

    I was happy with that swim. It's a new Provincial Record and is the fifth fastest swim all-time for the age group in Canada, behind Graham Welbourn, Bruce Robertson, and John Van Buuren (member of the Canadian National Team for 8 years).

    May 21

    Event 40 Men 50-54 50 SC Meter Freestyle (showing top 3 of 12)
    ================================================== ==========
    Name Age Team Seed Finals
    ================================================== ==========
    1 Welbourn, Graham 51 BC Unattached 26.50 25.92
    r:+0.81
    2 Lewis, Barry 50 Edmonton Masters 25.50 25.99
    r:+0.79
    3 Heilbron, Gavin 53 Aurora M. Ducks 28.00 27.66
    r:+1.02

    Another good swim; another age group PB. Glad to break 26, if only by a hundredth!

    Event 48 Men 50-54 800 SC Meter Freestyle (showing top 3 of 8)
    ================================================== ==========
    Name Age Team Seed Finals
    ================================================== ==========
    1 Lewis, Barry 50 Edmonton Masters 9:17.90 9:21.27
    r:+0.78 30.48 1:04.30 (33.82)
    1:39.15 (34.85) 2:14.81 (35.66)
    2:50.79 (35.98) 3:26.52 (35.73)
    4:02.37 (35.85) 4:38.02 (35.65)
    5:13.74 (35.72) 5:49.48 (35.74)
    6:25.30 (35.82) 7:00.95 (35.65)
    7:36.50 (35.55) 8:11.88 (35.38)
    8:46.90 (35.02) 9:21.27 (34.37)
    2 Raymond, Marty 50 Technosport 9:51.23 9:56.40
    r:+0.80 34.00 1:11.06 (37.06)
    1:48.88 (37.82) 2:26.62 (37.74)
    3:03.99 (37.37) 3:40.89 (36.90)
    4:18.14 (37.25) 4:55.44 (37.30)
    5:32.62 (37.18) 6:09.64 (37.02)
    6:47.04 (37.40) 7:24.93 (37.89)
    8:02.65 (37.72) 8:40.80 (38.15)
    9:19.21 (38.41) 9:56.40 (37.19)
    3 Dickey, Jim 50 London Sdm 11:10.00 10:19.40
    r:+0.73 34.46 1:12.17 (37.71)
    1:51.44 (39.27) 2:30.40 (38.96)
    3:09.55 (39.15) 3:49.16 (39.61)
    4:28.95 (39.79) 5:08.04 (39.09)
    5:46.70 (38.66) 6:26.22 (39.52)
    7:05.75 (39.53) 7:44.87 (39.12)
    8:23.68 (38.81) 9:02.98 (39.30)
    9:42.33 (39.35) 10:19.40 (37.07)

    I was happy with that swim. It's a new Provincial Record by more than 2.7 seconds and is second all-time in Canada behind Graham Welbourn's age group national record of 9:17.99.

    Oh, yes, one other very important detail: Edmonton Masters Swim Club won the Division I (large team) team title! Another banner to add to our impressive collection.

    Final thoughts: as I've repeatedly said, I'm very happy with my results this weekend. However, there's still room for improvement, since every swim is slower than my all-time Masters PBs and none of them was a Canadian record!

    I think that I have legitimate chances at breaking the Canadian records in the 200 Free, 400 Free, and 800 Free at FINA World Championships next month. I'll let you know how it went in a few weeks!

    BTW, coincidentally, the 100 Free and 100 Fly Canadian records (LCM) were set at the FINA World Championships in Riccione (ITA) in 2004 by John van Buuren. They are, in my opinion, nearly untouchable - 56.37 and 1:01.43 respectively!

    Updated May 22nd, 2012 at 08:28 PM by lewba

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  4. April 18, 2012

    by , April 18th, 2012 at 04:35 PM (Canuck Countdown)
    53 days until Day 1 of the FINA World Masters Championships

    Tuesday, April 17
    Kinsmen Aquatic Centre
    EWU Pool (25m)

    Recovery Workout!

    3 x (150 swim, 100 pull, 50 kick)

    4 x 150 kick @ 3:00 alt. 150 flutter and 150 IM (no flutter)

    24 x 25 @ :40 (4 drill + 2 swim, IM - i.e., 6 fly, 6 back, etc.)

    24 x 50, alt. 3 drill and 3 pull

    20 x 25 @ :40, IM order, every 5th one FAST!

    50 EZ

    Total Distance = 3850 meters (SCM)

    April 14-15
    Alberta Masters Provincials
    Edmonton
    Kinsmen Aquatic Centre Comp Pool (25m)

    Day 1
    100 IM 1:07.
    100 Back 1:10.
    200 IM 2:29.
    100 Fly 1:06.

    Total Distance (including warmups and cooldowns) = 3000 meters (SCM)

    Day 2
    200 Back 2:33.
    50 Fly 29.5
    100 Breast 1:16.
    1500 Free 18:31.

    Total Distance (including warmups and cooldowns) = 3800 meters (SCM)

    For the most part, I'm happy with these swims. Most of these are my "off" events, but I just wanted to see how fast I could go with them.

    The 100 Back is a bit slower than I wanted (1:08-1:09), but I was taking 3 strokes into the wall (after seeing the flags) and that left me very close and scrunched up! I only took 2 strokes in the 200 backstroke, and that was much better.

    The 100 Fly is not nearly fast enough yet, but it was probably less than 10 minutes after the 200 IM. I'll swim it again at Nationals.

    I was told I looked too tight and too short in the 50 Fly - what else is new? I get choppy in 50s!

    I gave up mentally in the 1500 and then cursed myself for doing so when I saw the final time, because I know that I could have pushed just slightly more to go under 18:30; and probably just a bit more to go under 18:20.
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  5. April 2, 2012

    by , April 2nd, 2012 at 03:05 PM (Canuck Countdown)
    69 days until Day 1 of the FINA World Masters Championships

    Saturday, March 31
    Peter Hemingway Pool (50m)

    Main Set
    3 x
    (100 Free @ 1:20 (1:17, 1:15, 1:14),
    3 x 100 Free @ 1:25 (held 1:17-18s),
    100 EZ)

    Total Distance = 4400 meters (LCM)

    Saturday, March 31
    Peter Hemingway Pool (50m)

    Warmup
    200 swim, 300 kick, 300 pull

    4 x (3 x 50 as 2 drill, 1 25 swim/25 drill) IM order @ 1:00

    Main Set
    600 swim - descend each 200 (2:40, 2:40, 2:37)
    1 minute rest
    4 x 100 descend @ 1:30 (1:17, 1:15, 1:14, 1:12)
    2 minute rest
    10 x 50 @ :55 (at 400 pace + 3)
    5 x 50 @ :55 (at 400 pace + 2)
    5 x 50 @ :55 (at 400 pace + 1)

    Cool Down
    6 x 50 kick / 50 swim @ 2:00 (with fins)

    Total Distance = 4000 meters (LCM)

    Comments: I was pissed off that the digital pace clocks at each end of the pool weren't synchronized. They were out by about 3 seconds, which made the set of 20 x 50 very difficult to do properly, since the set was so pace specific. Oh well, I guess I only have myself to blame, since I noticed that the clocks were out of synch when we last swam at the pool in September! and I didn't say anything.

    Updated April 2nd, 2012 at 03:11 PM by lewba

    Categories
    Swim Workouts
  6. April 2, 2012

    by , April 2nd, 2012 at 03:05 PM (Canuck Countdown)
    69 days until Day 1 of the FINA World Masters Championships

    Saturday, March 31
    Peter Hemingway Pool (50m)

    Main Set
    3 x
    (100 Free @ 1:20 (1:17, 1:15, 1:14),
    3 x 100 Free @ 1:25 (held 1:17-18s),
    100 EZ)

    Total Distance = 4400 meters (LCM)

    Saturday, March 31
    Peter Hemingway Pool (50m)

    Warmup
    200 swim, 300 kick, 300 pull

    4 x (3 x 50 as 2 drill, 1 25 swim/25 drill) IM order @ 1:00

    Main Set
    600 swim - descend each 200 (2:40, 2:40, 2:37)
    1 minute rest
    4 x 100 descend @ 1:30 (1:17, 1:15, 1:14, 1:12)
    2 minute rest
    10 x 50 @ :55 (at 400 pace + 3)
    5 x 50 @ :55 (at 400 pace + 2)
    5 x 50 @ :55 (at 400 pace + 1)

    cool down
    6 x 50 kick / 50 swim @ 2:00 (with fins)

    Total Distance = 4000 meters (LCM)

    Comments: I was pissed off that the digital pace clocks at each end of the pool weren't synchronized. They were out by about 3 seconds, which made the set of 20 x 50 very difficult to do properly, since the set was so pace specific. Oh well, I guess I only have myself to blame, since I noticed that the clocks were out of synch when we last swam at the pool in September! and I didn't say anything.
    Categories
    Swim Workouts
  7. March 30, 2012

    by , March 30th, 2012 at 05:07 PM (Canuck Countdown)
    72 days until Day 1 of the FINA World Masters Championships

    Thursday, March 29
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    I'm particularly happy with my performance in this workout, so thought I'd post it!

    warmup
    6 x 50 swim, 25 kick, 25 drill
    4 x 100 pull @ 1:50
    2 x 100 swim @ 1:40

    main set
    400 Free (negative split) @ 6:00 (time = 5:00)
    3 x 100 Free @ 1:20 (held 1:11)
    6 x 50 Free @ :50
    200 EZ
    400 Free (negative split) @ 6:00 (time = 4:57)
    3 x 100 Free @ 1:20 (held 1:11)
    6 x 50 Free @ :45
    200 EZ
    400 Free (negative split) @ 6:00 (time = 5:03)
    3 x 100 Free @ 1:20 (held 1:14)
    4 x 50 Free @ :40 (held :36)
    200 EZ

    cool down
    8 x 25 drill @ :40

    Total Distance = 5000 meters (SCM)

    Comments: On the 3rd time through, I backed off on the 400 and the 100s because I was worried that I wouldn't make the 50s. My strategy worked, because the 50s felt the easiest of all as I was able to immediately get into a rhythm with the pace.

    Tuesday, March 27
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    main set
    12 x 150 as
    3 x 150 smooth @ 2:30 , 1 x 150 strong @ 2:00
    2 x 150 smooth @ 2:30, 2 x 150 strong @ 2:00
    1 x 150 smooth @ 2:30, 3 x 150 strong @ 2:00

    I held 1:45s for most of the strong 150s, slipping to 1:47 and 1:49 for the last 2

    Total Distance = 4600 meters (SCM)

    Meet Report

    I swam in 4 swim meets between Saturday, March 14 and Sunday March 25!

    OSC Double-Double Meet
    March 17 - 18
    Edmonton
    Kinsmen Aquatic Centre Comp Pool (50m)

    This was a SNC (Swimming Canada) meet rather than a MSC (Masters Swimming Canada) meet. This was my first long course meet of the season.

    100 Free 59.92
    200 Free 2:13.88
    100 Fly 1:06.45

    That afternoon, I also swam in the

    Making Waves Invitational
    March 17
    Edmonton
    NAIT Pool (25m)

    200 Fly 2:35.89 (no DQ!)
    100 IM 1:09.31

    I swam the first 175 meters of the 200 fly very relaxed and easy, then sprinted the last 25. Next time, I'll try 150 easy / 50 hard, etc. until I find the right balance.

    The following weekend, I swam in the

    Red Deer Silver Sharks Invitational
    March 24
    Red Deer
    Michener Aquatic Centre Pool (25m)

    200 Breast 2:54.22
    200 Back 2:43.70 (immediately after a 25m freestyle race)
    100 Breast 1:19.42

    The next day, I swam in my 2nd long course meet of the season:

    Calgary Masters Invitational
    March 25
    Calgary
    Talisman Centre (50m)

    50 Free 27.76
    200 Back 2:51.59 (almost immediately after 50 Free)
    100 Free 1:01.08
    400 Free 4:53.42

    The only good swim was the 400 free - and it's not good because of the final time, but because of how I split the race. I was so tired before the race that I almost scratched it, but I decided to swim a controlled pace race instead. Here were my splits:

    1:10.90
    1:16.26 (2:27.16)
    1:14.64
    1:11.62 (2:26.26)

    = a negative split and a nice descend of the last 3 100s.

    Updated April 2nd, 2012 at 03:07 PM by lewba

    Categories
    Swim Workouts , Masters Swim Meets / Events , USA-S Swim Meets / Events
  8. March 5, 2012

    by , March 5th, 2012 at 01:56 PM (Canuck Countdown)
    97 days until Day 1 of the FINA World Masters Championships

    Saturday, March 3
    Rocky Mountain Masters Swim Meet
    SAIT Pool (25m), Calgary, Alberta

    Warmup: 1000 meters

    200 Butterfly - was great! For 150 meters. Then I digressed to stroke / stroke / scull / stroke / stroke / scull / stroke / stroke... and got DQ'd. Question for all of you stroke and turn judges: Is this actually a DQ-able offence? In more detail - when I was sculling and not stroking, I took a small simultaneous scull out towards poolside, then back to centre, before initiating the full stroke. The rule states that "Both arms shall be brought forward together over the water and brought backward simultaneously through-out the race". OK. However, it is allowable to pause between strokes with arms stretched out in front for several kicks, as per "USA Swimming Situation Resolutions - Stroke & Turn - Butterfly - Situation 6", which states "There is no rule requiring an arm stroke between leg kicks. The swimmer may kick as many times as desired between strokes as long as both legs kick simultaneously." Is the trick that you must not make any move that looks like you're initiating, but then not completing, a stroke?

    My time was 2:34. If I can condition myself well enough to finish that last 50, I should be able to go sub 2:30. Disclaimer: This is obviously not one of my events. In fact, this was only the 2nd time I've ever swam it in my life! Since I was DQ'd, I'm going to try to do it again this season. I'm doing it for three reasons - to get the club record, to complete the National Check-Off Challenge, and to prepare myself for long course 100 Fly, which I'm swimming at World Championships.

    100 Free - 58.6. Happy with that after the 200 Fly. 25 splits were good: 13, 15, 15, 15.

    200 IM - again, not one of my events. Swam it for the same reasons mentioned above.

    Total Distance = 2500 meters (SCM), including warmup, races, and cool-downs between/after races.

    Updated March 5th, 2012 at 06:42 PM by lewba

    Categories
    Masters Swim Meets / Events
  9. Feb 16, 2012

    by , February 17th, 2012 at 01:29 PM (Canuck Countdown)
    115 days until Day 1 of the FINA World Masters Championships

    Thursday, February 16
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    300 swim
    6 x 50 kick
    300 pull
    6 x 50 drill

    5 x 25 kick @ :40
    5 x 25 kick @ :35
    5 x 25 kick @ :30
    5 x 25 kick @ :25

    5 x 50 drill @ 1:10
    5 x 50 pull @ 1:00
    5 x 50 swim @ :50

    150 EZ

    **Main Set**
    12 x 100 swim @ 1:20

    100 EZ backstroke
    10 x 50 recovery @ 1:00

    Total Distance = 4400 meters (SCM)

    Comments
    Very proud of my performance on the main set (12 x 100 @ 1:20 (SCM)). Opened with 1:12, then 1:14, then 8 x 1:15, then 1:14, then 1:13. Felt good for the first 5; a bit rough for the next 4; then good again for the last 3. This set gave me some much-needed confidence. My goal now is to hold a 1:10 - 1:12 pace...
    Categories
    Swim Workouts
  10. Feb 14, 2012

    by , February 14th, 2012 at 02:53 PM (Canuck Countdown)
    117 days until Day 1 of the FINA World Masters Championships

    Been awhile since I blogged. Did you miss me?

    To fill in the gap between December 23 and now, I'll just highlight the significant events.

    December 31: swam 60 x 100 LCM @ 1:30. Alternated 10 swim with 10 pull. Didn't find this to be too uncomfortable. Total meters for December was 61,700 over 15 workouts, averaging 4100 meters / workout.

    January 13-15: swam in the Edmonton Keyano Blue Bear Meet (SCM). This was a SNC (Swimming Canada) meet rather than a MSC (Masters Swimming Canada) meet. I suppose it's the same difference as USA-S vs. USMS. Swam in the '15 & over' age group.

    Friday Evening

    1500 Free - 18:39.83. Not blazingly fast, but better than my last two tries. At least I didn't quit, even though I wanted to! I want to take this down to 18:00 by mid-April (next time I race it).

    Saturday

    100 Free - 57.94. Happy with this result. Made the finals, but scratched.

    400 Free - 4:43.42. Not impressed. But not surprised. In years past, I have had 15-20 seconds drop between in-season and championship performances in this event. I want to take this down to 4:28 by mid-May.

    After this session of racing was over, I joined my club for a 1.5 hour workout. Total distance today was 6000 meters (warmup + racing + workout)

    Sunday

    200 Free - 2:11.01. Not impressed. But, again, not surprised. I want to take this down to 2:04 by mid-May.

    100 Fly - 1:08.45. Just cruised it easy, since I had 50 Free coming up in about 10 minutes. I want to take this down to 1:02 by mid-May.

    50 Free - 27.35. Oops! Cruising the fly didn't help! I want to take this down to 25.9 by mid-May.

    After this session of racing was over, I joined my club for another 1.5 hour workout. Total distance today was 4800 meters (warmup + racing + workout).

    January 26: last workout of the month for me. Total meters for January was 58,500 over 15 workouts, averaging 3900 meters / workout.

    January 27 - 31: Las Vegas! Went down to celebrate my 50th birthday (on January 30). Went with my wife, her sister, and my brother-in-law (who had his 46th birthday on the 27th). This was my first time there and I had a great time!

    February 7: Entered the 14th FINA World Masters Championships in Riccione, Italy (June 10 - 16 for pool events). Here's my event list:

    Sunday - 800 Free
    Monday - 100 Free
    Tuesday - 200 Free
    Wednesday - 100 Fly
    Thursday - Relays
    Friday - nothing!
    Saturday - 400 Free

    I'm hopeful that my travel arrangements won't leave me too tired for the first event on Sunday. On Thursday, June 7, I fly overnight to London, England. On Friday, I fly to Bologna, Italy, via Frankfurt. On Saturday morning, I'll take a train, bus, or car to Riccione (only 75 miles). On Saturday afternoon, I'll jump in the pool for a shakeout swim!

    February 8: Planned my meet schedule between now and mid-June (see the schedule at the end of this blog). One of my goals is to complete the MSC Check-Off Challenge (i.e., complete all 18 SCM swimming events in a single season). Another is to get significant race experience in each of my FINA events.

    February 11-12: swam in the Silver Tide Winter Invitational Meet (SCM). This was a SNC (Swimming Canada) meet.

    Saturday

    50 Back - 32.30. Not one of my typical events - I swam it for the Check-Off Challenge!

    50 Breast - 35.08. Not one of my typical events - I swam it for the Check-Off Challenge!

    400 Free - 4:44.13. Poor! Even slower than at the Blue Bear meet in January!

    Sunday

    100 Back - 1:12.58. Not one of my typical events - I swam it for the Check-Off Challenge! I was disappointed because this is significantly slower than my 1:09 last March.

    400 IM - 5:32.65. Not one of my typical events - I swam it for the Check-Off Challenge! Best thing about this swim - except for the 100 Fly, I negative-split the other 100s. I've been told this is a good strategy.
    2012 Meet Schedule

    March 3: Rocky Mountain Masters Invitational (SCM), Calgary, Alberta. Entered 200 Fly, 100 Free, 200 IM.

    March 17: Making Waves Masters 11th Annual Sprint Meet (SCM), Edmonton, Alberta. Plan to enter the 200 Back. Note that I am in another meet on the same day...

    March 17 - 18: Olympian Swim Club Double Double Meet (LCM) (SNC Meet), Edmonton, Alberta. Plan to enter 100 Free, 200 Free, and 100 Fly.

    March 24: Red Deer Silver Sharks Masters Invitational (SCM), Red Deer, Alberta. Plan to enter 100 IM, 100 Breast, 200 Breast.

    March 25: Calgary Masters Invitational 2012 (LCM), Calgary, Alberta. Plan to enter 1500 Free, 50 Free, 100 Free, 400 Free.

    April 14-15: Alberta Provincial Championships (SCM), Edmonton, Alberta. Plan to enter 50 Free, 100 Free, 200 Free, 400 Free, 1500 Free, 50 Fly, 100 Fly.

    May 3-6: Edmonton Keyano International (LCM) (SNC Meet), Edmonton, Alberta. Plan to enter 50 Free, 100 Free, 200 Free, 400 Free, 800 Free.

    May 18-21: Canadian Masters Swimming Championships (SCM), Kelowna, British Columbia. Entered 50 Free, 100 Free, 200 Free, 400 Free, 800 Free, 100 Fly.

    June 10-16: FINA World Masters Championships (LCM), Riccione, Italy. Entered 100 Free, 200 Free, 400 Free, 800 Free, 100 Fly, Relays.

    Updated February 16th, 2012 at 01:19 PM by lewba

    Categories
    Swim Workouts , Masters Swim Meets / Events , USA-S Swim Meets / Events , Planning
  11. Dec 23, 2011

    by , December 23rd, 2011 at 02:13 PM (Canuck Countdown)
    170 days until Day 1 of the FINA World Masters Championships

    Entered the 2012 Canadian Masters Swimming Championships today. I'm only swimming 3 out of 4 days (not Friday). Here's my event list:

    Saturday
    400 Free
    Relays

    Sunday
    200 Free
    100 Fly
    100 Free
    Relays

    Monday
    50 Free
    800 Free
    Relays

    I also entered the Edmonton Keyano Blue Bear Meet that runs Jan 13 - 15. Here's my entries:

    Friday
    1500 Free

    Saturday
    100 Free
    400 Free

    Sunday
    200 Free
    100 Fly
    50 Free

    This is an age group meet, with heats and finals (except 400 and 1500 are time finals). I should make finals in everything else, but will probably scratch to give someone else the spot. As the heats are in the morning before our Masters workouts, I'll probably swim the workouts after.

    Thursday, December 22
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    4 x (50 swim, 50 kick, 50 drill, 50 swim), 50s @ 1:00

    16 x 25 kick, IM order @ :35
    right into
    8 x 25 swim/25 drill, IM order, @ 1:00

    18 x 50 swim with fins @ :50

    2 x 100 pull @ 1:50
    2 x 100 pull @ 1:45
    2 x 100 pull @ 1:40
    2 x 100 pull @ 1:35

    20 x 25 @ :45 (2 smooth, 1 build, 1 FAST!)

    200 EZ

    Total Distance = 4000 SCM

    Tuesday, December 20
    Kinsmen Aquatic Centre
    EWU Pool (25m)

    Don't remember the workout

    Total Distance = 4100 SCM

    Sunday, December 18
    Kinsmen Aquatic Centre
    Comp Pool (50m)

    Don't remember the workout

    Total Distance = 3500 LCM

    Saturday, December 17
    Kinsmen Aquatic Centre
    Comp Pool (50m)

    Don't remember the workout

    Total Distance = 4000 LCM

    Updated December 23rd, 2011 at 02:26 PM by lewba

    Categories
    Swim Workouts , Planning
  12. Dec 16, 2011

    by , December 16th, 2011 at 12:52 PM (Canuck Countdown)
    177 days until Day 1 of the FINA World Masters Championships

    Thursday, December 15
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    800 warmup

    8 x (4 x 25 kick IM order) @ :35

    12 x (50 drill/25 swim) @ 1:30, rotate 75s of fly, back, breast

    2 x
    (3 x 50 smooth, 1 x 50 pace,
    2 x 50 smooth, 2 x 50 pace,
    1 x 50 smooth, 3 x 50 pace)
    all on :50, 1 minute rest at half

    8 x 50 EZ @ :50

    Total Distance = 4100 SCM

    Comments: the pace 50s were supposed to be 200 pace, so I wanted to hold :30-31s. Ha! Ended up holding :34-:35s! Brutal! It would have been OK if I was slow, but not tired; or tired, but not slow; but I was both.

    Tuesday, December 13
    Kinsmen Aquatic Centre
    EWU Pool (25m)

    Don't remember all of the workout, but I do remember doing the following set:

    3 x
    (25 swim/75 drill,
    50 swim/50 drill,
    75 swim/25 drill,
    100 swim)
    1 set back, 1 set breast, 1 set free

    Also, started a set of 25s as:
    3 drill,
    1 swim,
    1 FAST!
    Groups of 5 in IM order

    I was uninspired by this. Got out early.

    Total Distance = 3200 SCM

    Question: I am less than six months out from World Championships. I am essentially a pure freestyler, who can also put together a decent 100 fly. In your opinion, should I be doing sets of non-stroke drill?

    Personally, I'm OK with sets of 100 or 200 IM for conditioning, but that's about it.

    Sunday, December 11
    Kinsmen Aquatic Centre
    Competition Pool (50m)

    Don't remember the workout. Felt good before I dove in, but even warmup was rough.

    Total Distance = 4000 LCM

    Saturday, December 10
    Kinsmen Aquatic Centre
    Competition Pool (50m)

    Don't remember the workout. However, despite having one of the worst nights last night since I first got sick (totally congested, sore throat, ear ache, etc.), I had a great workout.

    Total Distance = 4100 LCM

    Thursday, December 8
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    Didn't feel well enough to go.
    Categories
    Uncategorized
  13. Dec 7, 2011

    by , December 7th, 2011 at 05:03 PM (Canuck Countdown)
    186 days until Day 1 of the FINA World Masters Championships

    Saturday, December 3
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    Don't remember most of the workout except for this set:

    • 3 x 300 swim @ 4:30, 4:15, 4:00 (held between 3:43 - 3:50)
    • 15 seconds rest (to grab pullbuoy and paddles)
    • 3 x 300 pull @ 4:30, 4:15, 4:00 (held between 3:43 - 3:50)

    Total Distance = 4400 SCM

    Sunday, December 4
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    600 warmup
    20 x 25 kick @ :30
    3 x (5 x 50) @ :50 (5 pull, 5 drill, 5 swim)

    swam the following set twice through continuous (1000m):
    25 dolphin kick @ :30
    25 fly/25 back swim @ :55
    25 fly/25 back/25 breast drill @ 1:30
    100 IM swim @ 1:50
    100 IM swim @ 1:50
    25 fly/25 back/25 breast drill @ 1:30
    25 fly/25 back swim @ :55
    25 dolphin kick @ :30

    200 EZ

    5 x 50 Fly @ 1:00 (2 drill, 2 swim, 1 FAST!)
    5 x 50 Back @ 1:00 (2 drill, 2 swim 1 FAST!)
    5 x 50 Breast @ 1:10 (2 drill, 2 swim, 1 FAST!)
    5 x 50 Free @ 1:00 (2 drill, 2 swim, 1 FAST!)

    100 EZ

    Total Distance = 4150 SCM

    Tuesday, December 6
    Kinsmen Aquatic Centre
    EWU Pool (25m)

    400 warmup
    600 something (can't remember)

    6 x
    (50 kick @ 1:10,
    100 Drill @ 1:50,
    50 Build @ :60)
    alternate 200 free and 200 IM

    The following set was continuous:
    6 x 50 swim with fins @ :50
    30 seconds equipment switch
    6 x 50 pull @ :50
    6 x 50 swim @ :50

    The following set was continuous:
    100 Free @ 1:45
    100 Free @ 1:35
    100 Free @ 1:25
    100 Free @ 1:40
    100 Free @ 1:30
    100 Free @ 1:20

    6 x 50 EZ @ 1:00

    Total Distance = 4000 SCM

    Comments: Still not healthy! I stayed home from work on Monday, December 5 and went to the walk-in clinic again because my ears and throat hurt so bad. But the doctor didn't see anything indicative of a bacterial infection, although he did do a precautionary throat swab to test for strep.
    Categories
    Uncategorized
  14. Dec 2, 2011

    by , December 2nd, 2011 at 12:41 PM (Canuck Countdown)
    191 days until Day 1 of the FINA World Masters Championships

    Tuesday, November 29
    Kinsmen Aquatic Cenre
    EWU Pool (25m)

    2 x 400, every 3rd 25 either back or breast, 20 seconds rest

    8 x 100 alt pull @ 2:00 and kick @ 2:15

    4 x
    (75 IM Kick (no free) @ 1:40
    75 IM Drill (no free) @ 1:30
    75 IM Swim (no free) @ 1:20)

    16 x 25 Free as 3 drill, one swim @ :40

    4 x
    (4 x 25 @ :25,
    2 x 50 @ :50
    1 x 100 @ 1:40)
    Alternate Free and IM (as 100 IMs)

    200 EZ

    Total Distance = 4300 SCM

    Thursday, December 1
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    200 Free
    200 Back
    200 Fly Kick
    200 Free

    10 x (25 kick/50 swim/25 kick) @ 1:45

    6 x
    (25 kick, on side, no board @ :35,
    25 SDK @ :35,
    25 catchup free @ :35,
    25 dog paddle @ :35,
    25 swim @ :35)

    8 x 50 free "jagged" as:
    50 free @ :40
    50 free @ :50
    50 free @ :45
    50 free @ :55
    50 free @ :50
    50 free @ :60
    50 free @ :55
    50 free @ :65

    300 EZ

    8 x 50 free "jagged" as:
    50 free @ :35
    50 free @ :45
    50 free @ :40
    50 free @ :50
    50 free @ :45
    50 free @ :55
    50 free @ :50
    50 free @ :60

    8 x 50 EZ @ 1:05

    Total Distance = 4050 SCM
    Categories
    Uncategorized
  15. Nov 28, 2011

    by , November 28th, 2011 at 01:53 PM (Canuck Countdown)
    195 days until Day 1 of the FINA World Masters Championships

    Saturday, November 26
    Kinsmen Aquatic Centre
    Competition Pool (50m)

    Don't remember most of the workout, except the main set:

    4 x
    (1 x 200 free,
    2 x 100 free,
    4 x 50 free)

    Rd 1 was :55 pace / 50 (3:40, 1:50, :55)
    Rd 2 was :50 pace / 50 (3:20, 1:40, :50)
    Rd 3 was :45 pace / 50 (3:00, 1:30, :45)
    Rd 4 was :40 pace / 50 (2:40, 1:20, :40)

    I led Rds 1-3, but went 3rd on Rd 4. Made the 200, made the first 100, but dropped to 1:30 on the 2nd 100 and to :45 for the last two 50s.

    Total Distance = 4200 LCM

    Sunday, November 27
    Kinsmen Aquatic Centre
    Competition Pool (50m)

    600 warmup (was supposed to be 800, but dove in late!)

    16 x 50 @ 1:00, starting from centre of pool and working on turns. 4 Fly, 4 back, 4 breast, 4 free.

    3 x 300 @ 5:15 (1 swim, 1 pull, 1 swim with fins)

    6 x 50 @ :50
    2 x 50 Fly @ 1:30 (dive start. 1 build, 1 FAST!)
    1 minute rest
    6 x 50 @ :50
    2 x 50 Back @ 1:30 (dive start. 1 build, 1 FAST!)
    1 minute rest
    6 x 50 @ :50
    2 x 50 Breast @ 1:30 (dive start. 1 build, 1 FAST!)
    1 minute rest
    7 x 50 @ 1:00
    1 x 50 Free FAST! dive start.
    100 EZ

    Total Distance = 4000 LCM

    Comments: I'm sick and tired of being sick and tired! It's been over 2 weeks and although I'm able to go to work and swim, I still have congestion, sore throat and cough - especially at night.

    Updated November 29th, 2011 at 03:18 PM by lewba

    Categories
    Swim Workouts
  16. Nov 25, 2011

    by , November 25th, 2011 at 06:40 PM (Canuck Countdown)
    198 days until Day 1 of the FINA World Masters Championships

    I booked my flights to Italy for World Championships today!

    I booked my hotel in Kelowna for Canadian Nationals today!

    Thursday, Nov 24
    Kinsmen Aquatic Centre
    West Warmup Pool (25m)

    warmup
    2 x 400 IM as fly kick, back drill, breast drill, free swim

    24 x 25 @ :40 from middle of pool, working turns (6 fly; then 6 back; then 6 breast; then 6 free)

    15 x 50 @ 1:00 as (25 fly/25 back, 25 back/25 breast, 25 breast/25 free) x 3, working turns

    12 x 25 @ :45 as (3 drill / 1 swim) x 3

    Main Set (no break between):
    • 4 x 50 Free @ 1:00 holding 200 pace (I went 31, 32, 32, 32)
    • 200 free @ 4:00 negative split (to be swum with effort)
    • 100 kick ALL OUT (I went 1:37)
    • 200 EZ
    We were supposed to repeat the above twice, but Coach Mat decided to drop second time through. Thank goodness! I was feeling sick by then, as I wasn't feeling well even at the beginning of workout, and the IM 50s beat me down!

    Instead, we did a fun Relay:
    • worked out to 6 x 25 for each swimmer @ :30 to 1:00

    100 EZ

    Total Distance = 3100 meters

    Comments: I would have been much happier if each 50 of the broken 200 had been 1 second faster, but I'll take it.

    Updated November 28th, 2011 at 01:54 PM by lewba

    Categories
    Uncategorized
  17. Nov 23, 2011

    by , November 23rd, 2011 at 06:08 PM (Canuck Countdown)
    200 days until Day 1 of the FINA World Masters Championships

    Tuesday, Nov 22
    Kinsmen Aquatic Centre
    East Warmup Pool (25m)

    Missed the warmup because of our club's Annual General Meeting held on deck. As Vice President and Treasurer, I had to hang back longer than most.
    • 16 x 50 kick (IM order) (@ :60, breast on :70)
    • 24 x 25 Fly
    • 12 x 50 Back
    • 6 x 100 Breast
    • 2 x 200 Free (was supposed to be 3, but ran out of time) (these were build within 200s and descend between 200s - 2:30, 2:22)
    • 300 EZ

    Total Distance = 3300 meters

    Updated November 25th, 2011 at 06:21 PM by lewba

    Categories
    Uncategorized
  18. Nov 21, 2011

    by , November 21st, 2011 at 04:19 PM (Canuck Countdown)
    202 days until Day 1 of the FINA World Masters Championships

    Sunday, Nov 20
    Kinsmen Aquatic Centre
    Competition Pool (50m)

    warmup:
    300 swim
    6 x 50 kick @ 1:00
    200 swim
    4 x 50 kick @ 1:00

    10 x 50 as 25 scull / 25 drill @ 1:20

    the following set is continuous:
    8 x 50 free pull @ 1:00 (breath every 3, 5, 7, 9) x 2
    4 x 50 back pull @ 1:00
    8 x 50 free pull @ 1:00 (breath every 3, 5, 7, 9) x 2
    4 x 50 breast pull @ 1:10

    the following swim-with-fins set is continuous:
    4 x
    (3 x 50 @ :45,
    200 @ 3:30 (held between 2:32 and 2:38))

    100 EZ

    Total Distance = 4200 m

    Comments: Thankfully, I'm feeling much better now. I went to a walk-in clinic on Saturday morning and walked out with a prescription for antibiotics. I've had too many episodes of bronchitis / pneumonia / strep throat to let this go any longer!

    Monday, Nov 21
    Yoga!

    Updated November 28th, 2011 at 01:57 PM by lewba

    Categories
    Swim Workouts , Planning
  19. Nov 18, 2011

    by , November 18th, 2011 at 11:30 AM (Canuck Countdown)
    205 days until Day 1 of the FINA World Masters Championships

    Thursday, Nov 17
    Kinsmen Aquatic Centre
    West Warmup Pool (25m)

    300 swim
    300 kick
    300 pull
    300 swim

    3 x
    16 x 25 @ :40 as (3 drill, 1 swim) x 4,
    4 x 100 @ 2:10 as
    50 FAST!/50 smooth,
    50 smooth/50 FAST!
    100 smooth,
    100 FAST! (held 1:06s)

    200 EZ

    Total Distance = 3800 meters

    Comments: First day back in the pool since November 10. In between, I was really sick! It hit me around 6 PM on Friday, November 11. After that, I was down for the count until I finally went back to work on November 16. Even then, I wasn't well. Anyhow, I've found in the past that sometimes a swim can set me straight, so I decided to give it a go last night. Wrong decision! I felt ten times worse this morning - super congested, etc. I was supposed to swim in the Masters Cup meet tomorrow, but I've scratched.

    Thursday, Nov 10
    Kinsmen Aquatic Centre
    West Warmup Pool (25m)

    4300 meters, but don't remember the workout.
    Categories
    Uncategorized
  20. Nov 9, 2011

    by , November 9th, 2011 at 05:00 PM (Canuck Countdown)
    214 days until Day 1 of the FINA World Masters Championships

    Tuesday, Nov 8
    Kinsmen Aquatic Centre
    East Warmup Pool (25m)

    400 swim
    300 kick
    200 pull
    100 drill

    4 x
    (25 slow motion recovery freestyle @ :45,
    25 finger drag freestyle @ :45,
    25 slow motion recovery freestyle @ :45,
    25 swim freestyle @ :45)

    8 x
    (75 finger drag freestyle build @ 1:15,
    25 free FAST! @ :40)

    Recovery set:
    7 x 50 kick with fins @ 1:10
    7 x 50 swim with fins @ 1:10

    4 x 50 drill IM order @ :60
    200 IM @ 3:30
    4 x 50 drill IM order @ :60
    200 IM @ 3:20
    4 x 50 drill IM order @ :60
    200 IM FAST!

    200 EZ

    Total Distance = 4300m

    Comments: The 8 broken 100s are harder than they look, especially if you build the 75 drill!
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    Uncategorized
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