The FAF AFAP Digest

Drylands:

RC exercises
explosive single leg press, 110 x 3 x 8 each leg
wide grip lat pulldown, 70 x 3 x 12
resisted lunges, 50 x 2 x 15 each leg
extreme angle step ups w/BB, 30 x 1 x 10
rear delt fly, 70 x 4 x 8
good mornings, 75 x 4 x 8
adductors, 90 x 4 x 8
abductors, 110 x 4 x 8
captains chair leg raises, 2 x 20
knee tuck jumps, 10
altitude drops, 10


Bike, 45 min


++++++++++++++++++++++++++++


Getting ready to watch swimming! I was at the gym late this afternoon, so missed most of the spoilers. I did see the Missy Franklin win posted on the 400 IM thread. Really excited to see how she does it.

Swim/SCY/Solo:

Warm up:

600 various
8 x 25 back shooters @ :40
5 x 50 fly caterpillar drill @ 1:10

Main Sets:

1 x 50 AFAP breast dolphin w/fins
-- 28 flat
-- didn't bother elbow at the time
150 EZ

8 x 100 backstroke kick w/fins @ 1:30
-- hold under 1:05
100 EZ

4 x 50 double shooter w/MF best average @ 1:30
-- 20 high, 21 flat, 21 flat, 22 flat
-- ran out of air on last one
200 EZ

3 x through:
4 x (25 fast kick + 25 EZ kick) @ 1:00
1 x 50 EZ @ 2:00

round 1: flutter kick w/board & fins, high 11-12 flatish
round 2: dolphin kick w/board & fins, high 11-12 flatish
round 3: back kick, no fins @ 1:30, 14 high-15 flatish

150 EZ

8 x 25 various w/parachute @ 1:00
100 EZ

Total: 3750


++++++++++++++++++++++++++++

The pool was the usual weekend mosh pit. But I had half a lane and there were backstroke flags, so all was well. Did a kick focused workout.

Didn't work out yesterday, too busy. My girls had a good day. Lil Fort dropped 18 seconds in her 3000 at Nationals, running 11:39. And my rower Teen Fort, out of nowhere, dropped a :35 50 meter evil (no blocks) at Divisional Champs, handily making all stars. She finally listened to mommy and did her dolphin kick before the pulldown.

I am trying to decide whether to peek at the 400 free relay results. Thus far, I've only seen one Olympic spoiler on FB. I'm wondering whether Lochte can really throw down an anchor worthy 100 free sprint ... Hadn't really thought of him as a freestyle sprinter. And Grevers swam great in the prelims.

Drylands:

RC/scapula exercises
Wide grip lat pulldown, 60 x 4 x 12
Explosive leg press, 210 x 2 x 12
Explosive single leg press, 110 x 1 x 12 each leg, 130 x 1 x 12 each leg
Leg abductor, 110 x 3 x 8
Rear delt fly, 60 x 1 x 12, 65 x 3 x 8
Good mornings, 70 x 4 x 8*
Power wheel roll outs, 3 x 15
Total ab machine, 110 x 3 x 15
Altitude drops, 10

* I started doing this exercise last January or so when I couldn't do upper body lifting. I think it's fabulous for SDKs.


Swim/SCY/Solo:

warm up:

550 various

10 x 50 various w/snorkel
-- I'm hard pressed to think I could ever go fast in free with a snorkel.
50 EZ

Main sets:

2 x 300 kick ultras done as:

12 x (20 fast + 5 EZ, flutter kick w/board & fins) @ :30
50 EZ
12 x (20 fast + 5 EZ, dolphin kick w/fins & snorkel) @ :30
50 EZ

4 x (25 AFAP + 75 EZ) @ 3:00

16 x 25 w/parachute @ 1:00
--mix of shooters, free, breast

100 EZ

Total: 2700


+++++++++++++++++++++++++++++++

Both the gym and pool were crowded today. This was unbelievable. I had to kick a woman off the leg press machine because she was sitting on it reading a book. I guess she does that between sets? After 5 minutes, I wasn't waiting any longer.

The pool was a disaster -- only 5 lanes, kiddy campers everywhere, slow mo elementary backstroke noodlers, and no backstroke flags. I threw out my planned workout and just did whatever I could manage. Parachutes seem like good bang for your buck in those circumstances. Mason is closed in August and SpringHill Rec is closed for 3 weeks after I get back from the beach (I'm gone Aug 4-18.). I hope Oak Marr is open, or it may be tough to swim.

Drove up to Baltimore later, ready to watch Lil Fort run the 3000 at Nationals tomorrow.

Swim/SCY/Solo:

Warm up:

600 various

Snorkel Sets:

5 x 50 caterpillar fly drill @ :15 RI
15 x 50 free @ 1:00
8 x 50 chest press fly drill w/flip turn

50 EZ

Hypoxic MF Set:

10 x 50 double shooters @ 1:10

50 EZ

Total: 2600



Yoga, Bikram, 90 minutes


+++++++++++++++++++++++++++++


Just did a recovery workout in the pool after yesterday's speed work. I had just received my pink Finis snorkel in the mail, so decided to give it a whirl. It felt pretty awkward. It's, uh, rather difficult to streamline with after you've flipped. Speedo told me to forget streamlining, but it's my nature to SDK off walls. Today, I was getting my arms tangled up with the snorkel, it was twisting sideways, etc. Can you really not streamline much with it or is this a learned art? I also didn't feel like I was getting much air, but that's probably bc I'm not breathing normally with it yet. Fortunately, no one I knew was there to laugh at my efforts.

After the swim, I went to bikram for the first time in 5-6 months. I was lucky not to have a heat nazi instructor, so the temp was 105 instead of 110. Helpful, but I still had some trouble with it, and was whooped by the end of class. Or maybe by the 2/3 mark actually. I was shocked that I was pretty good at the balancing poses. I also don't seem to have lost any flexibility without bikram. Doing selected poses/stretches on my own may be sufficient.
It's certainly more time effective. 90 minutes + drive is a huge time investment. I'm going to get myself to the vinyasa "power hour" at lunch sometime. 60 minutes may suit better, though the noon start time isn't ideal if I'm trying to get in 2 workouts. I think it would be difficult to get in anything but a recovery swim after that leg intensive class.

Monday:

Lil Fort wasn't feeling too great, so I was home with her. I think it was mostly from staying up way too late at a group sleepover. I've always hated kid sleepovers ... I did get in about 40 minutes of foam roller/stretching/RC exercises.


Tuesday:

Lil Fort magically better with a monster night's sleep. So I got in a double whilst she hung out with friends.

Drylands:

RC/scapula exercises
squats, 180 x 4 x 8
good mornings, 55 x 1 x 8, 65 x 3 x 8
rear delt flys, 55 x 4 x 8
wide grip lat pulldowns, 50 x 2 x 25
resisted side lunges, 40 x 2 x 15
resisted track start jumps, 40 x 1 x 12
altitude drops, 2 x 5
flutter kicks on bosu, 100
captain's chair leg raises, 2 x 20

-- drove to pool --


Swim/SCY/Solo:

Warm up:

600 various
8 x 25 back shooters @ :40
6 x 50 fly drills @ :20 RI

Main Sets w/fins:

Did some of workout #1 from the HIT forum: [ame="http://forums.usms.org/showthread.php?t=21076"]U.S. Masters Swimming Discussion Forums[/ame].

4 x 50 smooth free @ :50
1 x 50 flutter kick w/board
1 x 100 backstroke kick @ 90%
-- went :54
2 x 50 EZ

4 x 50 smooth back @ 1:00
1 x 50 flutter kick w/board
1 x 100 IM, broken :15 @ 50, fast @ 90%
-- went :56
2 x 50 EZ
masters minute

1 x 50 fly AFAP, :24
-- spaced out and forgot to do the 4 x 50 smooth as recovery and really felt the IM. I was distracted by the amazing SDKs of an apparent college swimmer (who later threw down a 22 50 free from a push)
-- was also starting to bonk b/c I only had a luna bar for lunch, but persisted. no gus in the darn bag.
3 x 50 EZ

1 x 50 AFAP shooter, :21
3 x 50 EZ

1 x 50 AFAP dolphin kick w/board, broken @ :25 for :10
-- went :22
3 x 50 EZ

8 x 25 w/parachute @ 1:00

100 EZ

Total: 2900


+++++++++++++++++++++++++++++

Still taking it fairly easy on the drylands weights wise. But I'm certain I'll feel sore the next couple days. Can't remember the last time I did squats ... Happily, the rear delt flys and (very) wide grip lat pulldowns at low weight did not bother my elbows.

My speed was definitely off in the pool. Some due to bonking and some due to not doing much speed work lately, I believe. No big deal, it's July with no meet in sight until October. Though I notice there is a senior olympics meet in MD at a decent pool in early Sept: http://www.pvmasters.org/entry.htm.

I should probably put on my compression gear tonight ...

Swim/SCY/Solo:

Warm up/Transition:

600 various
8 x 25 back shooters @ :40
5 x 50 caterpillar fly drill @ 1:15
5 x 50 free @ :45
50 EZ

Main Set: Monster Kick w/fins

8 x through:

1 x 100 up tempo backstroke kick @ 1:45
1 x (25 shooter + 25 EZ) @ 1:00
1 x (25 fast dolphin kick w/board @ 90% + 25 EZ) @ 1:00
1 x 50 EZ flutter kick

-- Went 1:01, 1:01, 1:00, 1:00, :59, :59, :59, :56 on the 100 kicks
-- Went 11 high-12 flat on dolphin kick 25s
-- The shooters weren't all that easy after the up tempo 100 kicks

100 EZ

Total: 3450


+++++++++++++++++++++++++++++


The pool wasn't too crowded for a weekend day. I got my own lane about halfway through the kick set. I'm still feeling pretty flattened from Saturday's dryland session, and it didn't even seem that hard. Re-commencing weights is always tough after an extended taper.

I've been religiously icing the elbow and it feels somewhat better.

HIT workouts are calorie torching:
http://www.webmd.com/fitness-exercis...-burn-calories

Drylands:

RC exercises
HS hi row, 95 x 1 x 5, 140 x 4 x 8
deadlift, 95 x 1 x 5, 115 x 4 x 5
reverse preacher curl, 20 x 1 x 8, 30 x 1 --- F! right elbow went twang just like a rubber band, insta pain.
explosive leg press, 190 x 4 x 10
leg abductor, 100 x 3 x 8
total ab machine, 100 x 3 x 15
straight leg raises, 2 x 20


Bike, 45 min


++++++++++++++++++++++++++++

Took Friday off as I was super busy and wanted to see The Dark Knight rises. Yesterday was busy too with our last summer league meet (cold and in the rain) and Lil Fort's twilight race. Both girls grabbed some wins and Lil Fort dropped time in her 5K, running a 20:47. Next weekend is our Divisional Champs. My once a week swimmer Teen Fort will swim fly & breast. But Lil Fort has to miss out bc she's running the 3000 at the National Track & Field championships in Baltimore the same day. http://www.usatf.org/Events---Calend...and-Field.aspx.

I definitely reinjured my right elbow yesterday. . It's been slightly twitchy lately, which I believe is due to subbing breast for free during practice. But now it feels just like it did last November and I'm worried I've done some permanent damage to the tendon. I had hoped, with my shoulder improved, to be injury free for awhile. Foiled. And this really throws a wrench in my plans to build back upper body strength this summer heading into the fall short course racing season. I have an appt for (hopefully) my last PRP session on my shoulder on Aug. 21. I'll rest it until then and see what the doc says about my elbow. Last time, the cortisone shot zapped the pain, but if there's some damage in there, that won't help in the long term.

Swim/LCM @ Rockville w/Susan:

Warm up:

500 various

8 x 50
odds = backstroke kick, 25 UW
evens= drill

Main Sets:

5 x 100
50 free + 50 back

10 x 50
25 fast + 25 EZ
-- 2 backstroke kick & 2 backstroke
-- 6 dolphin kick w/board & fins
100 EZ

3 x (6 x 50) w/fins
1 = backstroke kick, 20-25 UW
2 = fly drill, 15-20 UW
3 = swim
4 = backstroke kick, 20-25 UW
5 = fly drill, 15-20 UW
6 = swim @ 100 pace
-- somehow, sprinter ADD, we did an extra 50

150 EZ

Total: 3100

stretching/yoga/foam roller/RC, 30 min


+++++++++++++++++++++++++++++

Beautiful day for an outdoor swim. The pool was slightly warmer than usual. We were told there is a broken part, which won't be replaced. Too bad. Cool water is so much more appealing.

We managed to work around most of the noodlers. But there was one woman kicking very slowly in our lane with a kick board. I ran into her while doing backstroke and she yelled at me out for "not looking where I'm going." Pretty ballsy I thought, since she joined our lane, saw we were doing lots of backstroke and had her entire head out of the water.

Almost wishing I was swimming at HP this weekend. Over 130 swimmers at the tank, many more than last week at UMBC. Hope it's not to hot for the swimmers.

Swim/SCY/Solo:

Warm up:

600 various
10 x 25 back shooters w/fins

IG:

4 x through:

50 free w/paddles @ 1:00
100 IM @ 1:45
50 EZ flutter kick w/board @ 1:00
100 backstroke kick @ 1:45

50 EZ

Strength Set:

20 x 25 w/parachute, done as:

8 x 25 w/agility paddles @ 1:00
odds = breast pull
evens = free
4 x 25 torque drill w/agility paddles
4 x 25 flutter kick w/board
4 x 25 breast pull

100 EZ

Total: 2700

Stretch/Yoga/RC, 30 minutes


+++++++++++++++++++++++++++++

I thought about going to Down Dog tonight, but my hamstrings are sore from yesterday's workouts. Decided not to overload them. Hopefully, the weather will be decent for my LCM swim with Susan tomorrow!

World record in 50 free set -- BiFin Champs
http://swimswam.com/2012/07/switzerl...-world-record/.

I wish they had these competitions in the US.

Drylands:

RC exercises
leg press, 250 x 4 x 8
leg adductors, 90 x 4 x 8
seated row, 70 x 4 x 8
push press, 50 x 3 x 8
back extensions w/25 lb plate, 2 x 15
single leg squat w/20 DBs, 1 x 8 each -- not a good idea after adductors and back extensions -- too much hamstring
tricep press, 40 x 4 x 8
power wheel roll outs, 2 x 15
straight leg raises, 2 x 15


Bike, 45 minutes


++++++++++++++++++++++++++++


Back to gym today after more than a 5 week absence. I'm sure I'll be sore tomorrow. Does anyone know about the timing of compression garments for speeding recovery? Do they ideally need to be donned right after a workout or is it fine it it's just sometime that day?

We are in the midst of another heat wave. Heated yoga does not appeal.

Swim/SCY @ OakMarr w/Speedo-MB:

Warm up:

When we arrived the pool was absolutely packed. Many noodlers in the lap lanes. So we warmed up in the diving well.

800-850 various for me, 1000 for Pete

Main Sets:

I let Speedo pick the sets. I'm weary from thinking up workouts. And I still need to post a couple more over in the HIT forum.

300 ultra kick
12 x 25 @ :35
15 fast, 10 cruise, approx :15 rest
-- I did backstroke kick. Pete did flutter kick w/board. So we were about the same pace.

8 x 50 @ 1:00
25 stroke kick + 25 stroke
2 x IM order

5 x 200 @ 2:40
Pete did free w/paddles
I used fins and did 3 backstroke kick and 2 free
Went 2:15, 2:19-20 on next 3 and 2:12 on last one (kick).

Yes, you read this right. I did this set without any quibbling whatsoever after Pete announced I would "hate him"!

Long chat break, which caused us to then cramp right away on the next set.

4 x through:
50 stroke, IM order @ 200 pace @ 1:00
100 free smooth @ 2:00

100 EZ

Total: 3200


++++++++++++++++++++++++++++

I hadn't planned to swim today. But I didn't want to pass up an opportunity to swim with Speedo-MB. And it was likely a decent recovery type workout after the meet. Looking forward to yoga or the gym tomorrow!

It's very odd. The 3 weeks before Nationals after PRP my shoulder was really bothering me. During Nationals it was fine and it feels much better now. And I haven't done any RC exercises in 10 days.

Determined to just have fun today, I broke out of my comfort zone and did 2 LCM 100s in 30 minutes. And I didn't even complain or mention the word "scratch." This must be some kind of record for me. Ha!

100 back, 1:15.9

Jeff Roddin and I were joking that the sun came out right before our heat. But that actually wasn't as bad as I feared and I managed to swim relatively straight according to Jimby. I tried to stay close to the lane line as Kirk suggested. I swam controlled for 75 meters and sprinted the last 25 where Jimby reported that I "noticeably" picked up my turnover. I held back slightly from a 100% effort b/c I actually wanted to swim the 100 breast later. (In the past, all out 100s have caused me to not walk much for an hour+. See Albatross meet last March.) The only negative part of the race was my start. Jimby said it was one of my worst ever. I wasn't set at the beep and flat backed my entry. I was next to Jeff and he just smoked me on the start & reaction time. He also threw down a very speedy 1:06. But I leaned back and still managed a decent UW. Did around 250 cool down after. This time will be #1 in the nation when results are reported. It could get knocked down with all the LCM meets left of course.


100 breast, 1:29.0

I only had about 30 minutes of rest including the warm down before attempting my first ever 100 LCM breast. I swam it 50 controlled, 25 build, 25 all out. Had the same problem on the start as I did at Nationals where I had to float to the surface after the pulldown. Good grief, long course 100s are long. I definitely like breaststroke better with walls. Still, I was surprised to break 1:30 coming off the 100 back. This time would have won Nationals in my age group and is #3 right now.


++++++++++++++++++++++++++++


I'm really happy with these times, given my lack of long course training/sprint conditioning this summer and the fact that I was swimming outdoors. It was pretty hot today. I definitely prefer the controlled environment and ceilings of indoor pools. Quads are all tuckered out. Compression leggings later!

The UMBC pool wasn't too bad. Which is saying a lot after competing in the amazing Trials pool. The lane lines were a little funky and half submerged. Glad I opted for this meet over Hains Point.

Interesting note. Tha manual timing on both my races was .5 faster than the electronic timing. Seems like a big difference.

Swim/SCY/Solo:

600 various
8 x 25 shooters w/fins @ :35
10 x 50 free @ 1:00
odds = agility paddles & fins
evens = fins, flipping and staying on back
-- last one @ 100 pace-ish
-- smashed my heels on edge, ouch, :25
6 x 50 back @ 1:00
50 EZ
4 x 50 burst + cruise @ 1:30
50 EZ
1 x 25 AFAP back shooter w/fins, :9
125 EZ
4 x 25 breast pullouts
50 EZ

Total: 2200


+++++++++++++++++++++++++++

Z-Z-Z-Z-Z

Can't wait till my Sunday "workout" is over and I can move on to something else! Might just swim "on the inside" for awhile -- a new training concept invented by MB Speedo.

Summer league meet tomorrow am and then Jimby arrives and we can commence to over analyze his approach to his focus event, 100 free. I have my own goal, no personal worst, so we will ignore my event.

Swim/SCY/Solo:

600 various

8 x 25 back shooters

5 x 100 smooth back, no SDK, w/agility paddles & fins @ 1:40
50 EZ

4 x 50 burst + cruise @ 1:30
50 EZ

1 x 25 AFAP back kick, no SDK, :11
75 EZ

1 x 50 breast dolphin @ 100 pace, :29
150 EZ

100 scull
4 x 25 breast pullouts

Total: 2100


++++++++++++++++++++++++++++


It's that lovely time again when I am feeling fat and out of shape. I normally feel this way the last week of taper, but I was too preoccupied with the ongoing power outage. Now I feel doubly that way since I haven't really broken taper and started working out again. Can't wait. I think I will shift to 3x week maintenance swimming. Part of me wishes I could get in another long course meet in August. But I am really due for a mental break, so it's probably all for the best.

My Savageman relay buddies have been putting the full court press on me to do the half iron relay again. I am more than relieved to report that Teen Fort offered to do the swim leg. I was dreading the prospect of worrying about another asthama attack mid way. This is the only nice thing she's done for me in ... years maybe. lol She is basically my size, bit smaller, so can use my wetsuit.

My former training partner has refused to meet me at OakMarr this week. I am terribly worried we have lost him to mountain biking and bombshells.

Swim/SCY/Solo:

600 various

8 x 25 back shooters

10 x 50 w/agility paddles* & fins @ :20 RI
odds = free
evens = back

* Finis is switching to a small and large size on these paddles instead of just the one size. I like these paddles a lot, so I may order the small when it comes on the market.

3 x 100 breast dolphin @ 2:00
-- descend to 200 pace
50 EZ

3 x 50 burst + cruise @ 1:30
100 EZ

1 x 50 back w/fins @ 100 pace, :25
100 EZ

1 x 25 AFAP back shooter w/fins, 9
125 EZ

Total: 2200


+++++++++++++++++++++++++++++

Did a wee bit of speed work to keep the CNS activated. I was a bit bleary today. Celebrated my birthday last night and was up very late. I still haven't adjusted from the 4:00 am bedtime last Sunday night. My body just likes to stay up late.

Off to the Divisional Relay Carnival tonight! Hopefully, sitting in the heat for hours will make me tired.

Swim/SCY/Solo:

600 various

24 x 25 shooters w/MF
8 back, 8 belly, 8 360 twirling

6 x 50 fly drill w/MF
6 x 50 breast dolphin w/MF
6 x 50 back
6 x 50 free

100 EZ

Total: 2500


+++++++++++++++++++++++++++++

Yesterday, I was lazy and did absolutely zilch to further my post-Nats recovery. Today, I made it to the pool for a recovery workout. I didn't feel too bad. In fact, I don't feel nearly as as I usually do after 3 day meets. Perhaps because I only swam 4 events? Plus, I slept much better in Omaha than I did in Greensboro. I'm still feeling a little dazed from my 4:00 am bedtime on Sunday. But on the whole am very upbeat. So much so that I registered myself for a meet next Sunday in MD. Normally, I would never even contemplate such a move. But I think it will be fun. I signed up for 2 events. May only swim one. Jimby may come down to join in. This will be my first outdoor meet since Worlds in 2006. I recall getting hopelessly lost in the 100 back there. I'm not at all worried about my time, so don't care if I have a repeat. Though it would be nice not to go a personal worst.

Saturday:

50 back, 32.4, WR

Only one race on Sat, but it was my baby. Thrilled to break my own record and was somewhat surprised. I had a .60 reaction time but uncharacteristically botched the start a bit -- entered the water with my hands crossed instead of in a streamline. That's like a automatic break in the water and I was mentally letting out F bombs. Getting quickly into my SDK helped ameliorate this eror, but I know I lost a couple tenths here. The rest of the race felt good, good tempo and I even swam straight. My tempo slowed down a bit the last 10 meters, showing my lack of sprint conditioning. The only odd part of the race was that I felt like I had water flowing over my face the entire time making it difficult to see and breathe. Some of it was splash from my rapid fire turnover. But some felt unusual. Other backstrokers complained about this phenomenon. Don't know if it had anything to do with the current in the pool or what. If I didn't look that happy on the jumbotron (Water Rat commented on this), it was only because I was gasping for some air and sick of water in my face. 32.4 is my second fastest time ever. I had secretly hoped to be a bit faster, but there is always next time. That's the fate of sprinters -- any small deviation from perfection in the details costs you time. Still, the end result rocked!

There is a vid of this on my FB page. I need to figure out how to youtube it.


Sunday:

50 breast, 39.0, 2nd

Woohoo! I dropped 1.6 seconds from last year. What a shocker for me with only one little dolphin kick to get me through the race and no walls. I was really pleased when a couple breaststrokers commented that I looked like a legit evilstroker and was getting major forward progress from my undulation. A friend commented that I looked "like a dophin in the water." I guess my evil has improved this year from doing it in practice so frequently. The only technical difficulties were that I was under a tad too long on the start. After my pullout, I was not at the surface, so had to float up and hence was not ahead on the start. My stroke count was also off at the finish and I had to short stroke it to avoid a major glide into the wall. The remaining area that needs improvement is my whip kick. But I likely will just continue to fake and not work on that much.


50 fly, 30.4, under previous NR of 30.7

I knew going into this race that Lisa Dahl would be tough to beat. I'm not sure I've ever beat her in 50 fly LCM and she was on fire this meet. Kudos to her. My strategy was to go the entire first 15 meters underwater and try to hang on. I've never done that before on the 50, but thought it would save my arms. Very helpful that there was a marking at the bottom of the pool so I knew exactly when to breakout. As I knew would happen, I tightened up the last 5 meters. But the real problem was that I didn't hit the wall right. I was forced to glide in while Lisa slammed the wall. I think I lost on the last stroke; it was a Cavic-Phelps type situation. I thought I would be rather heartbroken about this. But, no, I was phlegmatic. You win some and you lose some in the world of sprinting. I believe 30.4 is my second best time and best textile time. (29.6 with the Jaked being my fastest ever from 2009). And 30.4 is vastly better than the 31.5 I swam last year at Auburn. I just needed more juice. Still, no one can be bummed about swimming under a Laura Val NR. And I believe only 1 person swam faster in the 40-49 age groups.


++++++++++++++++++++++++++++


Thoughts on Omaha:

-- The pool and facility were fantastic. The arena setting meant ample seating. The warm down pool was fantastic with blocks in a couple sprint lanes to practice starts. And the jumbotron and cameras were pretty cool. There did seem to be a slight current in the pool. And you could often see ripples in the water, especially in the end lanes.

-- Much fun to be had hanging with friends, watching the racing and meeting some of my HIT peeps.

-- I am a short course swimmer. My best stroke is dolphin kick and long course deprives me of this weapon. My actual long course times are just flat out slower than my converted short course times.

-- I am really growing to hate the 15 meter rule. My dolphin kick has improved so much that I could maintain speed much further. Not that I'd like to go 50 meters UW, but I think 25 would be just dandy. I was bummed to have to come up in both fly and back this meet.

-- Because I am a kicker and turner, I MUST train long course to be at my best in long course. Long course feels like a different sport to me and there is a vastly bigger aerobic component. Not that I would need to do IG in practice, but the workouts I did after Greensboro did not prepare me adequately. And I was really negligent in not doing any lactate tolerance sets. I'm not sure about next long course season. There may always be a conflict between Lil Fort's track practices and NVSL meets and me training at Mason in the summer ... I'm not sure solo training at Rockville more often really would be enough either.

-- Greensboro and Omaha were just too close in time. I was uninspired for a few weeks after Greensboro and lost key training time. And I was never as sharp in May and June as I was from Jan to April in practice.

-- I did achieve my goal of swimming faster this year than last year at Auburn.

50 free: 29.6 --> 29.2
50 back: 32.5 --> 32.4
50 breast: 40.6 --> 39.0
50 fly: 31.5 --> 30.4

And I had been concerned that I wouldn't be able to do that after my last week of taper power outage hell. Looking at the times, I was definitely best on Sunday. Somewhat unusual for me. I felt out of sorts on Friday and better as the weekend progressed. I was even ready to do a 100 back when the meet ended. And I am contemplating going out to UMBC next weekend to pop one in on Sunday.

-- With the improvement in my breaststroke in the last year, I really feel like I am a four stroke swimmer now. Thank you fins and all those fast hand drills!

-- Overall, I give myself a B+. I would have given myself an A- if I hadn't scratched my 100 back split in the 200. But I was too tired to do it after 50 free and not mentally prepared. I should know never ever ever to sign up for back to back events at Nationals.

-- I got home at 3:00 am last night. Re-entry is apparently my 6th event.

-- Bring on short course! But not until I've goofed around for a while.

50 free, 3rd, 29.29

Just swam the 50 free today. It felt rough and choppy, and I tightened up the second 25. But having not trained any sprint free, I didn't expect anything different. And I was pretty happy with the time. It equals my best textile suit time from some years ago. I've only gone sub 29 (3 x in Indy) with my B70. If the results from Worlds and Nats stand, this time will put me #4 in the FINA rankings. I'll take it!

I did not take the 100 back however. I was tired after 50 free and didn't have enough time to recover and wrap my brains around 4 lengths of the pool. I also don't feel great in the water. Last week's fiasco and missing a couple days in the pool definitely threw me off. But I still think 50 free was a good "get the cobwebs out swim.". And I'm psyched for 50 back today. I tried a couple more starts in the afternoon, which felt great. I'm using the higher bar and putting 1/3 of my feet out of the water. Love FINA walls for backstroke starts. I also got a quick massage to loosen up my back.

Forum/masters dinner tonight at Vivace if anyone wants to join!

Everything went smoothly on the trip to Omaha! Got to the pool before 5:00. The comp pool wasn't an option because the meet was way off schedule. No matter because the warm up pool was divine. I stayed in the 25 meter lanes and just loosened up, no more than 500. Did four starts on the wedge blocks using setting #2. So much more power! Not as sure about the backstroke starts ... There are two choices for hand position -- one higher and one lower than I'm used to. I probably go with the high one. Those FINA walls are slippery.

I'm happy just to feel a glimmer of excitement. The power outage was a real joy sucker. I'm ready for another good nights sleep since the 50 free isn't until 11:55 tomorrow.

Swim/SCY/Solo:

1100
4 bursts and a build 25, rest easy

15-20 min RC & stretching


++++++++++++++++++++++++++++

Still feeling somewhat discombobulated. For once, I'm glad my best events aren't on day one of the meet. I think I'm going to need a "get the cobwebs out" swim. 50 free is my first event. I expect that to feel somewhat rough as I've not done any sprint freestyle in practice at all. Or any freestyle really.

I did check in for the 200 back. Off to start packing!