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Planning

Goals, Periodization, Lessons Learned

  1. 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
  2. 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
  3. 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
  4. August 21 - October 11, 2011

    by , October 12th, 2011 at 03:50 PM (Canuck Countdown)
    Wow! I was surprised when I took a look at my blog and realized I hadn't written in nearly 2 months!

    August 21 - August 30
    Swam 5 more outdoor workouts totalling 16,200 meters (averaging 3240 meters). August 30 was our last workout of the summer season, as the outdoor pools in Edmonton were scheduled to be closed that day.

    September 1 - 9
    No training, as our indoor home - the Kinsmen Aquatic Centre - was closed for maintenance.

    September 10 -September 18
    September 10 marked the beginning of our new season. As the Kinsmen was still closed for maintenance, we swam at Peter Hemingway and Terwillegar pools for this time period. I swam a total of six workouts during this time (19000 meters, averaging 3167 meters per workout).

    We added a new coach to our roster for this season. Here's the introductions that I wrote for each of our coaches:

    New to the club is Mathew Mossey. Matt has previous experience in the swimming community, having been a competitive swimmer for over ten years. After removing himself from the water, he made an easy transition to the deck and has been active in coaching for the past ten years. He has coached with the Saskatoon Goldfins Swim Club, Edmonton Huma Swim Club, University of Alberta Swim Camps, Edmonton Keyano Swim Club, and Fort Saskatchewan Piranhas Swim Club. He recalls winning two Provincial Championships with the Edmonton Huma Swim Club as one of his most enjoyable and challenging experiences. Matt will be responsible for the "Sharks" practices on Tu/Th/Sa/Su.

    Glen Playfair is returning for another season. In recent years, Glen has been University of Alberta's Head Coach for cross country and track and field (distance), as well as the Head Coach of the Edmonton Thunder Track and Field Club. He was Athletics Canada's Head Coach for the NACAC Cross Country Championships in Trinidad & Tobago (2010) and for the 38th IAAF World Cross Country Championships in Poland (2010). He was also the Team Coach for the 37th IAAF World Cross Country Championships in Jordan (2009) and recieved the Alberta Coaches Recognition Award (2008). He has also been heavily involved in the International Triathlon Union and has coached triathlete stars such as Paul Tichelaar and Paula Findlay. Glen will be responsible for our noon hour practices (M/W/F), as well as the "Turtles" practices on Tu/Th/Su.

    Jim Phelan is also returning for another season. No stranger to the Edmonton swimming community, Jim's career in the sport has been based entirely out of this city. The first eleven years were spent growing up and swimming for the Edmonton Keyano Swim Club until 2005. After graduating high school, Jim was proud to be a member of the University of Alberta Golden Bears Varsity Swim Team from 2005 until 2010. Highlights included three trips to the CIS National Championship from 2008-2010. More recently, Jim was head coach of the Edmonton Huma Swim Club in 2011. He was also the head facility coach at Scona pool for Olympian Swim Club in 2010-2011, and assistant coach for the Edmonton Masters Swim Club in 2010-2011. Jim was also the head coach of the Derrick Devil Rays from 2008-2010. He has been involved with the U of A Summer Swim Camps and served as the ASSA "All Star" Coach at Age Group Provincials this past July. Philosophically, Jim believes in a proper technical basis in all skills and strokes to be continually emphasized to promote balanced swimmer development over time. This technical emphasis must then be reinforced with power swimming to achieve success. Academically, Jim is pursuing graduate studies in American History at the University of Alberta. Jim will be our backup coach, filling in for Glen on Saturdays and other times as needed.

    September 19 - October 10

    Back at the Kinsmen Aquatic Centre. Swam a total of 10 workouts (35800 meters, averaging of 3580 meters per workout).

    Notable sets during this time:

    SCM
    4 x 50 free descend @ 1:00 (:37, :35, :34, :33 = 2:19)
    200 free fast @ 4:00 = 2:22
    4 x 50 free descend @ 1:00 (:35, :34, :33, :33 = 2:15)
    200 free fast @ 4:00 = 2:18

    LCM
    (with fins)
    4 x 50 free EZ @ 1:00
    1 x 100 pace @ 1:30 = 1:11
    4 x 50 free EZ @ 1:00
    2 x 100 pace @ 1:30 = 1:10, 1:10
    4 x 50 free EZ @ 1:00
    3 x 100 pace @ 1:30 = 1:09, 1:09, 1:09
    6 x 50 free EZ @ 1:30
    4 x 100 pace @ 1:30 = 1:09, 1:09, 1:09, 1:09

    October 11

    242 days until Day 1 of the FINA World Masters Championships

    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    2 x
    (100 swim,
    100 kick,
    100 drill,
    100 swim)

    4 x (3 x 75 @ 1:45 as 75 kick, 75 drill, 75 swim); sets of 75s in reverse IM order

    3 x 100 Fly as (75 drill/25 swim) @ 1:45 with fins
    3 x 100 Back as (75 drill/25 swim) @ 1:45 with fins
    3 x 100 Breast as (75 drill/25 swim) @ 2:15 NO fins
    3 x 100 Free as (75 drill/25 swim) @ 2:00 NO fins

    4 x (8 x 25 as 6 drill, 2 fast) @ :40, IM order

    100 EZ

    Total Distance = 3800 Meters

    Comments
    Day after Canadian Thankgiving!

    Was tired and sore from the weekend because we drove out to our cabin in Saskatchewan on Saturday after workout (4300 meters) and spent the next two days doing chores to get the place ready for winter: chop wood, haul out the boat and winterize it, take out the docks and boat lift, winterize the water system (clean out the water softener, blow out the water lines), etc. But we also had time for a nice Thanksgiving dinner, complete with turkey, stuffing, cranberries, ham, mashed potatoes, turnips, ... yum, yum!

    Updated October 14th, 2011 at 04:03 PM by lewba

    Categories
    Swim Workouts , Planning