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Alex's swim journal

First swim of 2014; seed times for first meet

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by , January 2nd, 2014 at 07:58 PM (198 Views)
Today I did my first swim of the year and thought I would have a little bit more left in the tank, but ended up slogging through... yuck. Even though the Y was closed yesterday, the interval snow shoveling we've been doing to dig out of the New Year blizzard meant that I really didn't get a full day of rest. At least that's the excuse Scotty and I are using. I'll get to the workout in a moment, but I wanted to post my entry for the first meet of our SCY season--this Sunday in Oconomowoc at the Pabst Farms YMCA. I did this meet last year--my first SCY meet--and it was a lot of fun, so I've been looking forward to it. Here are my events:

Event
Number
Gender Distance Stroke Time Date
3 Male 100 SCY Free 1:15.00 01/05/2014
6 Male 100 SCY Fly 1:32.00 01/05/2014
8 Male 100 SCY IM 1:29.00 01/05/2014
15 Male 100 SCY Back 1:25.91 01/05/2014
16 Male 100 SCY Breast 1:50.00 01/05/2014

I decided on 100s; Scotty is not going to be at this meet, so he wants the next one to be our "sprint" meet--I'll probably do all the 50s and the 200 IM for that one... we're looking at the end of January. I'm not a big fan of the shorter distance 50s and 100s, but since I HAVE to do a meet with all 50s in a few weeks, I thought I might as well get all the 100s out of the way now and be well on my way to completing the check-off challenge for 2014. Also, I don't have recent 100 times for a lot of these events in SCY, so I'm interested to see exactly where I am. The 1:15 seed time is what I swam last year at this same meet and that's the last official 100 free I have a time for. 1:32 fly seems about right, that's what I'm hitting on a good day from push in practice now, so it's a conservative time. My SCY times from last spring were way slower than that, so I didn't use any of those splits in determining my seed time for 100 fly. 100 IM and Back seeds are my fastest times from last spring. I'm hoping to be able to at least match them here at the start of the season, we'll see! My last 100 breast in an SCY meet was 1:37, but I've been having so much trouble with that stroke and it comes at the end of the meet... I'll see what I have left to give it, but my focus is going to be on just trying to maintain a legal stroke.

BACKSTROKE OVERHAUL: My focus since the last meet (SCM champs in December), in addition to just trying to lay a base for the season, has been to work on backstroke technique. And I've been all kinds of sore in places that don't normally feel sore as a result. I'm anxious to see what my 100 back time is with my new stroke. After a year of steady progress, I'm a little bit worried that I've been tinkering too much and that the times might suffer as a result. The change I've made is this: instead of sweeping my hand/arm straight through upon entry (engaging mostly the lats and shoulders for a strong pull), I'm now dropping my elbow on entry and whipping the bent arm into a quick pushing motion. I know this is much more efficient and it's less stress on the neck and some portions of the shoulder, but I'm not sure if it's actually faster... I feel like I get a much better hold on the water and generate more force from my lats when I use the straight arm. My regular training partners at the Y are assuring me that more power is going to come from the push and follow through generated by dropping the elbow first. This weekend's 100 will be a big test of that theory. Everyone says my backstroke looks great now, but my practice times seem a little slower than they were late fall, so we'll see!

Todays main set was a repeat of one that I completely rocked out at the end of November... I decided to do it again to gauge my fitness in comparison to 6 weeks ago. OK, so it's the beginning of the season and not every workout is going to be great... this is how I'm consoling myself.

WU (1000):
400 EZ (free, pull, bk pull, bk by 100s) on 8:00
4 x 100 IM on 2:00 (1:42, 1:37, 1:37, 1:37)
4 x 50 alt pull/fr on 1:00 (:43, :40, :43, :39)

MS (2000)
8 x 50 on 1:00--400 IMO
100 recovery
4 x 100 on 2:00--400 IMO
100 recovery
4 x 100 on 2:00--400 IMO
100 recovery
8 x 50 on 1:00--400 IMO
100 recovery

CD (1000)
100 breast kick w/ board
100 pull
100 fr
100 breast kick w/ board
100 br
100 bk pull
400 bk

4000 SCY/~90 minutes

The 100s fly were in 1:36-1:39; 100s back 1:41-44, 100s breast in 1:57-1:58, 100s free were around 1:32-35... yuck! Compared to the times I was swimming on November 21st in this workout, this does not look good. At that point I was swimming back and free in the high 1:20s and fly in the low 1:30s. Maybe I was just having a bad day. It's a good thing I'm not swimming the 400IM on Sunday!

Also did:
3500-meter/15:00 row on the cardio floor*
20 minutes stretching

*In the last few weeks I have been trying to incorporate more core work (rowing machine is awesome.... thanks for the tip, Swimmer mag!) and a lot more stretching/yoga to counteract the tightnesses that have developed over the last couple of years of swimming. The stretching has been invigorating and I'm really enjoying the rowing too... it's great for glutes, quads, and all the stabilizers in the trunk as well as lats and shoulders. The first day I got on the machine to try it out I did 1500m in about 8.5 minutes, then upped it to 2000m in around 9-10 minutes the next couple of times, then I did 2500 in 12:00, 3000 in 13:00 the last couple of times I've rowed. Today I was watching my pace and was averaging under 2:10/500m for the first 12:00 or so and used the last three minutes as a cool-down and easily brought in the 3.5K row under 15:00.

I'll try to use the Blog to keep a running tally of how much rowing I do...

Rowing YTD: 3.5K

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Updated January 2nd, 2014 at 08:03 PM by mcnair

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