Meet / OW event plans and results from U.S. Masters Swmming events in this category.
Swim, solo, SCY:
700 variety swim, kick, drill
Aerobic Conditioning Set:
(this set was swiped from Chris' morning workout and modified)
1 x 200 backstroke kick @ 3:20
2 x 100 IM @ 1:45
3 x 50 fly @ 1:00
1 x 200 backstroke kick @ 3:20
2 x 100 IM @ 1:45
3 x 50 back @ 50
1 x 200 backstroke kick @ 3:20
2 x 100 IM @ 1:45
3 x 40 breast @ 1:00
Endurance Kick Set:
20 x 50 dolphin kick w/MF @ :45
5 on back, 5 w/board, 5 on back, 5 w/board
(worked on kicking on my side on the ones on my back)
(didn't really feel like doing these, but forced myself to. my free actually felt pretty fast and strong.)
8 x (25 AFAP free + 25 EZ)
I am really from weights yesterday. Not in a scary shoulder pain kind of way, just a sore way. I'm sure it's from my experiments with assisted and unassisted pull ups yesterday and the increased weight. I'm worried I'll still be sore tomorrow when I was going to lift. I'm wondering if it's better to take 2 days off between weight sessions if you're lifting heavier? Thoughts on this?
Here's the Order of Events for Colonies Zones on April 25-26: I'm trying to figure out what events to swim. Any thoughts? I'll probably rest some for this meet and keep resting for a SCM meet in NY in early May. Jimby suggested the 400 IM and 500 free, but that is just not in the cards! Think I'll do 100 free though. Haven't swum it in 2 years in SCY. Wolf Girl thinks I've never swum it, but actually I'm a "Zonesman" in this event.
400 mixed free relay
200 mixed medley relay
400 medley relay
200 free relay
800 free relay
400 mixed medley relay
200 mixed free relay
400 free relay
200 medley relay
I'll probably swim the two relays at the end of each day and the 200 mixed medley relay early in the day on Sat.
Updated February 25th, 2009 at 10:22 AM by The Fortress
Despite being totally sleep deprived, my body was still sufficiently rested, tapered, pampered, massaged etc. to swim fast. I feel like I really nailed the taper with significant time drops. Swam faster than I though I would. In fact, I should probably just retire from SCY now, as I doubt I'll ever swim faster. lol All time drops are "taper drops" because I've swum every event except the 100 IM in B70s. (I note this because Jimby thinks all my recent improvements are due to B70 use.)
100 fly: 1:01.33
Previous PB was 1:04.2 (swam that at Austin in a Pro and at the Sprint Classic in a B70). I swam this in heat 1 by myself. Had the same reaction as the 50 free. I just could not believe my time. I was hoping to go a 1:03. Shocked and super happy. My splits were 28.46/32.87. Rigor mortis set in, as usual, with about 10 yards to go. Mini-Fort says I just have to chop off one second to make sectionals. I tried to explain that this was a once in a lifetime taper kind of thing and I wasn't going to hop in and do this next month. Yeesh!
50 back: 28.52
Previous best was a 29.1 in September, and I was secretly hoping for a 28.9. Didn't have the best turn and was on the lane line for a bit of the second length. Still very very happy with the time.
100 back: 1:02.84
Previous best was 1:04.7 (did this in a Pro in Austin and in a B70 in September) and I was hoping for a high 1:03 or so. Did this as a split request in the 200 back. (The officials checked the rules and found the split request form.) I didn't have much time to recover after the 50 back. Maybe 35 minutes. I would really have preferred an hour or even 2 hours. That's the one disadvantage of tapering for a regional meet as opposed to Nats -- you just don't get the same amount of rest between events. This event hurt the most of all my races, probably because I was very very tired. Splits were 30.24/32.60. Forumite Karlene was kind enough to give me my splits and times right when I hopped (er, dragged myself) out of the pool.
I consider this race a moral victory. I've been wanting to beat my 12 year old time of 1:04.0 for awhile. So now I'm faster than when I was 12. lol
1. Did 6 PBs at this meet. I've done this before at a taper meet, but I think some of the PBs were just natural improvement, increased racing experience, or just not much experience in a given course. But I've never dropped this much time across every event before. I have to conclude that this means I really hit my taper right. The biggest change I made was in week 1 of the taper. I followed Chris' advice to keep yardage up (reduce only a bit), cut aerobic work and cut speed work. In prior tapers, I've increased speed work in week 1 and reduced yardage. I also got much more rest/sleep than usual during taper (took a lot of "morning naps"). This may have factored into the results as well.
2. The Auburn pool was very fast. It was a double bulkhead pool. Didn't seem to bother me. I did have to peek to spot the wall in the 50 free though.
3. I'm still struggling on my backstroke turns in yards. This meet, I took 3 strokes before flipping over instead of the 2 from my last meet. I guess it worked, but I felt like I had to take short strokes and was tentative on the turns. Also, I notice with my B70, I'm not getting as deep on my starts and turns and popping up sooner. Ande tells me I need to affirmatively try to go deeper and use the "suit surge." I'm definitely not doing that right now.
3. The SCY season is in the books for me. I'm only going to swim a few events at Zones for fun. Hopefully, my times will hold up decently with those to be posted at Clovis. I'm just going to focus on SCM and LCM now, which I vastly prefer anyway. Whenever I swim backstroke in yards, I just think "another damn wall?!" Walls upset my rhythm and help tall people more than us shorter types.
4. I have to say that I really enjoyed tapering at an unconventional time. I'm not a winter person and it gave me something to keep me occupied and focused on over these dreary months. Now, I'm really ready to turn back to some cross training and running outdoors. This is really not a bad way to go!
5. Tapering is hard work. It requires a lot of commitment to getting enough rest, sleep, etc. I'm really looking forward to going back to not worrying about whether I feel tired or sore and doing whatever I want to do. I always feel like I've gotten a "get out of jail free" card when taper time is over.
6. A couple people have asked me what I think accounts for the significant time drops I've had since Austin. In a nutshell, I think it's more intense training. I've generally been swimming 5x a week. When in the pool, I've done more aerobic work and more intense kick sets. And I've just done more weights/drylands, though I can still improve in this area. So, as I said recently on the SFF thread, "more is more" seems to have worked for me.
7. Sandbagging seems to agree with me. I swam all my 100s completely by myself with no one to "race." Didn't seem to matter. In general, I prefer just swimming my own race. I don't think having someone right next to me makes all that much difference.
8. 100 fly thoughts: One reason I was so surprised with my time is that I have not been training for the 100 fly. If you've read my blog, you'll know that I've mostly just been doing 25s with some 50s and fly in IMs thrown in. Last October, I tried to do longer fly sets to improve my endurance in the 100 fly, but suffered immediate shoulder pain. So I went back to 25s and 50s. Didn't seem to hurt me that much. Also, for the fin critics out there, I will note that I NEVER swim fly without fins. So pfffftttt. Works for me and keeps my shoulders healthy! I'm glad I've marched to my own drummer on this issue and not accepted conventional wisdom.
Oh, and no matter how much Puff bugs me, I will never swim a 200 fly.
Here are the complete results:
Updated February 17th, 2009 at 01:12 PM by The Fortress
400 easy free
50 2-1-2 fly drill
50 easy back
50 easy breast
2 starts with 25 sprints - 1 fly and 1 free
100 easy free
200 IM - 3:10.59 - I went 3:09.33 in November
Splits - 38.46/53.18/55.84/43.11
The fly was a second and a half slower than in November and did not feel anywhere close to as good.
Back felt pretty good and was 4 1/2 seconds faster than in November
Breast was horrible and 4 seconds slower than November. I don't know what happened there. I think maybe I didn't cool down enough after my 500 on Saturday and I didn't warm up properly this morning.
I tanked my turn in the free, jamming it and slipping. 43 seconds is just unacceptable since it's slower than I held in my 500.
Not a lot good to say about this event other than my backstroke felt much better than it ever has.
200 easy warmdown
2x50 easy to midpoint, accelerate and work wall, breakout and several strokes, easy into wall
100 very easy
50 free - 30:13
I had a good start and felt strong, but my wife said that I didn't rotate very much. I'll have to work on that I guess.:-( I looked back over my 50 free times and this is right in line with my slow improvement. In all fairness, I train more as a distance person or a middle distance person than I do as a sprinter. My speed is slowly improving, but it probably won't make big jumps without a change in training philosophy.
100 fly - 1:27.01
Splits - 40.06/46.95
I felt out of gas most of today, so I didn't have high hopes going into this event. I nearly scratched it after my 200 IM in fact. Julie talked me into doing it anyway. The first lap, I tried to take it out very easy and I felt okay, but the last couple of strokes on the first lap, I could feel the fatigue setting in. The last lap was an exercise in survival. I thought my legs were going to fall off the last 15 yards or so!!! Everyone says that I looked okay, other than shortening my stroke over the last 35 yards or so, but it felt like I was flailing! I'll keep working on it! And hey, I didn't drown or get DQed!
250 easy one arm fly cooldown.
Updated February 16th, 2009 at 03:48 PM by Iwannafly
(Add times and splits.)
NOVA of Virginia Aquatics Center (SCY)
600 free, alternate 100 swim, 50 kick.
2x50 easy, accelerate from flags and work turn and streamline.
I went 7:00.94 in my 500 free. The timer did not get reset between heats, so there were no splits for my heat. I felt strong the whole race and tried to keep a good catch. I intended to count strokes for at least a few of the lengths, but I never remembered after any of my turns. This is nearly 15 seconds faster than my best, which was at this meet last year. I was happy with the time.
300 easy warmdown (hindsight being 20-20, this was probably not enough)!
Updated February 15th, 2009 at 05:49 PM by Iwannafly
Last day of ditzing around in the pool like a noodler:
700 warm up
2 x 25 build
2 x 25 easy speed fly
No real hypochondriasis at the moment. Shoulders are a bit sore from tossing and turning last night. Still holding at just congestion! Speaking of hypochondriasis, this will be my first big meet in awhile without my blogger buddies Jimby and SwimStud. Is Jimby my good luck charm or does he encourage hypochondriasis? He is always a good source of Jolt Gum ...
The timeline for the meet is out. There are 1650 entries -- quite a lot for a regional meet.
I should have enough time between my first and seconds events each day, thanks to my sandbagging of the first event. I'm a bit worried about warm up on Saturday, since I'm in heat 1 of event 1 and have to budget ample time for struggling/wiggling/wrenching myself into the new tech suit. I've been very spoiled by my stretched out B70. I was down to about 3 mintues to get into it. Now, I'm back to 30 minutes. lol.
Will probably go early and warm up in the warm up pool on Saturday morning. (By early, I mean about 11:00 am.) May try to get to the competition pool late Friday afternoon if my flight is on time and I don't get stuck in traffic. I've been told the bulkhead is tricky, so this is probably a good idea.
Looking forward to meeting Heather Reitz, Swimcat, Karlene, Glider & others and seeing Elise again. I'm counting on Elise to get me from the hotel to the pool as I am always getting lost. Why is it so confusing to find the damn pool on a college campus?!
Preliminary SCM rankings are out.
Did better than last year. I find it somewhat comical that my worst ranking was 50 fly. I even did better in 100 fly than 50 fly. A first! Biggest improvement is in the 100 IM. I swam in 3 SCM meets this year (Albatross, IGLA and one day at Rutgers). I did 3 day mini tapers for the first two and rested a week for Rutgers. The week of IGLA, I lifted and ran, so think I could have gone faster in the backstroke events and 50 fly. (Wait, I did in the 50 fly .... lol) It'd be nice to do a 2 week taper one year for a SCM meet. I wish there was a bit more competition for the top spots in my age group. Right now, they're completely dominated by KPN.
Updated February 12th, 2009 at 04:12 PM by The Fortress
150 fly drills
Rest of Warm up:
2 x (2 x 25 build free + 25 easy)
2 x (2 x 25 easy speed fly + 25 easy)
2 x (2 x 25 AFAP + 50 EZ)
Total: 1250 meters
Was trying to do sort of a meet warm up. Meet warm ups confuse me. Sometimes I feel stale/haven't got the cobwebs out on my first event and sometimes I'm fine without too much warm up. Never sure how much to do. Glad I'm starting my meet out with 100s each day though.
I'm guardedly optimistic about the hip. It feels better, though still sore. Dr. Jimby is right that these things take a long time to heal.
Still holding at congestion only, haven't lapsed into the sinusitis/bronchitis malaise I've been so prone to in the past.
Felt pretty good in the water today. Decent DPS, fly felt good.
After no running or spinning for almost 3 weeks, I'm starting to feel like a gooey Pillsbury Dough Boy.
Haven't really set any time goals. Unlike many, I don't usually set specific goals, although I may have general goals (do PBs) or reach goals (like to bust out another good 100 IM time) in mind. Of course, I wouldn't mind seeing a .99 a couple times. I do plan to take my 100 back and 100 fly out a bit faster. If I die like the drop dead sprinter that I am, that's OK.
Had a irritating noodler experience today. Usually, I get along fine with most of the noodlers and lap swimmers and we each stay on our side of the lane. Today, I was stuck sharing a lane with someone who insisted on constantly drifting into the middle of the lane, kicking me while doing elementary backstroke, and doing bobs with her arms flapping like a bird. She wouldn't stay on her side of the lane even after I asked very sweetly. Her idiocy resulted in a collison on my AFAP 50.
150 fly drills
3 x (3 x 25 build + 25 easy)
3 x (25 easy speed fly + 25 easy)
50 back AFAP, no time: Noodler insisted on bobbing in the middle of the lane while I was finishing. I swam right into her. I don't understand this at all. She saw me coming and I couldn't see her ... why get in my way when I'm traveling at fast speeds?! (Where is the f bomb emoticon?)
3 x (25 free AFAP + 25 easy)
Other great news: Both my teenagers are home sick with congestion/cough/sore throats. Blech. I'd like to move out! Hip still sore, perhaps slightly better. This is the third consecutive 2 week taper where I've had "issues." I guess I'm well used to it at least. RL stops for nothing. On the bright side, I'm still holding at congestion and sore throat with no other symptoms so far. Now, I will go plaster a smile on my face as my littlest and sweetest child is almost home from school.
The Auburn psyche sheets are out.
Haven't looked at them very closely. Yes, I'm sandbagging the 100 IM and 100 fly to get more rest. Ande said it was OK. lol. I'm advised that some other very speedy women swimming the same events as Puff are sandbagging by massive amounts. I guess it's a tradition at Auburn.
Stud: I'm in at least one wall lane! Unfortunately, it's for one of my best events ... Consider this an advance text of "facility flaws."
Updated February 10th, 2009 at 11:17 PM by The Fortress
Sat Jan 24th 2009
did the postal hour swim in today's practice
will blog todays practice at:
short cut to Ande's Swimming Blog
NEXT MEET: USA Swimming Austin Grand Prix Austin TX
March 5 - 7, 2009
40 days away
Meet format: Short Course AM, Long Course PM
Meet Events: Thursday, Friday, Saturday
MEET INFO IS UP
6:30 - 8:00
SCY swim center main pool NO Blocks
swam beside Larry Amy & Brandon
wore blue seventy nero comp
warmed up till 6:52
we started the one hour swim at 6:55
tried to stay long smooth and relaxed
started out easy didn't want to die
hoped to keep up with larry
in the first 1000 I had arm cramps then they went away, I wound up lapping Larry 3 times
towards the end I felt like I was close to getting calf cramps but I didn't get a full on cramp
whitney put a kick board in the water after each 1,000
here's my 500 / 1000 / 1650 splits
1000 11:23.1 5:40.0
1500 17:00.2 5:27.1
2000 22:33.1 11:10.0 5:32.9
2500 28:06.5 5:33.4
3000 33:35.5 11:02.4 5:29.0
3300 36:54.2 18:14.2
3500 39:09.1 5:33.6
4000 44:38.4 11:03.9 5:29.3
4500 50:12.4 5:33.3
4950 55:11.1 18:16.9
5000 55:43.3 11:04.9 5:30.9
WENT 5,385 YARDS FOR MY 1 HOUR POSTAL SWIM
which is much further than I thought I'd go
Updated January 24th, 2009 at 01:25 PM by ande