Woot! Local meet 1/28/07

Rich, This is just super, but a 200 *** scares the metal out of my knees. Just don't ask yourself this question at the 100 mark: Am I there yet?:eek::rofl: Donna You guys are scaring me...Fortress..put me up to this...I think I will be OK. I hat sounding like a big-head but I can do a mile *** and don't feel any issues. Of course speedier swims might change that...we will see. I'm about to go train now. Gonna do a 1/4 mile warmup...rest 2 or 3 mins then do some 100s on 4. Of course though, I cannot find my stopwatch and have to go buy one now. Santa, fastskin watch please. As for scared, you're going open water for 18 miles...that would terrify me... ;)

Rich, Don't worry about that big head, you are getting two Crowns, remember?:p And I had forgotten about that mile breaststroke you swim; golly gee, your 200 scy swim will be over before you know it!!! :groovy: and then you can go to Dunkin Donuts. Donna

OK I'm back from my first real training. Good news...I got a new PB!!!! :rofl: I did 100 on 4 x 5 times. I went 1:45, 1:45, 1:40, 1:40, 1:45 So my best is about 25 secs per 25Y. It means approx 3:30 on a 200. 1st placers I looked at go 2:50, so it is not embarrasingly slower. Considering it's my first time I am happy. I hope I will improve over the next few weeks as I've really only been swimming straight miles, and this kind of pacing work will kick in. I can really feel the after effects in my hams and that's good--I've not had to push myself up until today. I didn't go "nuts" on the speed...I tried to maintain form and breathing. I counted 12 strokes for the first 2 lengths and about 13 on the last two. I did not dive. I did not flip turn. I did not have on race gear, just water shorts. SO If I can get that time a second closer to 20 secs per length between now and Jan 28th I'll be happy. To round off I did 2 sets of Crawl 3x 50's on 2 fo the first set then a "strictly form set" where I ignored the clock pretty much. I Tried to easy *** out the rest of a mile but a calf cramp flared after another 300 and I sensibly called it a day. Allen: Stupid is a good enough word for me :) ...I was questioning my race selection after I saw the life guard looking at me and nervously fingering the life-buoy after my 3rd 100:rofl: If anyone has any thoughts or comments on how I did please share them. Rich

That looks like good series, but your SPL could use work. Are you doing an underwater pull-out,and if so how far are you going.You should probably be going at least 20 ft(25 is better if you don't run out of oxygen,30 is even better) before your first surface stroke. Also work on your streamline at the kick. You can probably get your SPL down to 10 in a week or 2. Since you must touch with 2 hands at every turn no one tries a flip in ***. I'd recommend looking at "breastroke.info" for tips.Also a good racing suit will make a huge difference. I'll have to look into the technical aspect of the pull out. I am doing what I saw on vid...this is all new and a challenge. I will probably get a coach session if I can. I'll also be making some late night (no audience) trips to practice dives etc. Thanks for the tips Allen! Rich

Rich, I am elated for you. It is thrilling to have PBs. Those 100s sound pretty decent to me and you kept them close together in time. And, it wasn't even race day when you will get a block start. In addition to what Allen wrote, I would say to work on 50s on the clock if you can. The 200 is, after all, four 50s. You have a little time left to figure out how fast to take out the first 50 and not crash and burn too much. I know when I was training for my 800m free swim, I never actually swam the 800 during practice. I did shorter, more intense, race pace work and it really paid off for me. 2x400's, 4x200's, 4x100's, 8x50's and repeating some of them. And I also believed in some sprint work. It is good to get used to how it feels when you swim outside of your comfort zone. And, also, some 75's because there is something mental about making that last turn and trying to come home. You already have the distance under your suit, I would shorten the yardage and increase the intensity a bit which will better emulate your actual swim in January. Again, these facts are based on my previous performances, not scientific facts. But be sure to cut the yardage and intensity the week of your event (taper) so you will have full recovery and be explosive when the gun goes off. Your reporting of your swim today has made me really happy.:groovy::applaud: Donna

Otherwise I MIGHT make the drive out to the same meet. Good luck! If you come out...I know where the nearest Dunkin Donuts is for afterwards... :p

Rich, I am elated for you. It is thrilling to have PBs. Those 100s sound pretty decent to me and you kept them close together in time. And, it wasn't even race day when you will get a block start. In addition to what Allen wrote, I would say to work on 50s on the clock if you can. The 200 is, after all, four 50s. You have a little time left to figure out how fast to take out the first 50 and not crash and burn too much. I know when I was training for my 800m free swim, I never actually swam the 800 during practice. I did shorter, more intense, race pace work and it really paid off for me. 2x400's, 4x200's, 4x100's, 8x50's and repeating some of them. And I also believed in some sprint work. It is good to get used to how it feels when you swim outside of your comfort zone. And, also, some 75's because there is something mental about making that last turn and trying to come home. You already have the distance under your suit, I would shorten the yardage and increase the intensity a bit which will better emulate your actual swim in January. Again, these facts are based on my previous performances, not scientific facts. But be sure to cut the yardage and intensity the week of your event (taper) so you will have full recovery and be explosive when the gun goes off. Your reporting of your swim today has made me really happy.:groovy::applaud: Donna I agree with Donna! Do what she said and you will definitely see results!! Work on your turns and underwater pullouts. That is a HUGE part of the 200 ***......up to 1/3 of the race will be spent on turns and underwater! Work on increasing your lung capacity so you can attack your race on the turns and pullouts. Definitely get a coach to help you with this portion of the race. If you can add the now legal dolphin kick on your pullouts, it will REALLY help you. Good luck! Thanks for the inspiration! I have not raced that event since the rule change..and I have a strong dolphin kick... so, hopefully I will be able to do a Masters PB!!

You guys are scaring me...Fortress..put me up to this...I think I will be OK. I hat sounding like a big-head but I can do a mile *** and don't feel any issues. Of course speedier swims might change that...we will see. Santa, fastskin watch please. So glad you took my advice! :banana: At least somebody does. Now, when you get all jazzed up to come down to Colonies Zones in April, we can swim and spectate and drink beer. If Mrs. Rich won't get you that fastskin, you better go spend the big bucks yourself. They're supposed to fit tight! :rofl: Don't worry about starting blocks. Dive off the side if you have to. Remember many of us have had little goggle problems from time to time. I only use speed sockets now. I don't get those Swedes...

Now, when you get all jazzed up to come down to Colonies Zones in April, we can swim and spectate and drink beer. Then you all should come out here for Nationals in May for more swimming beer drinking.

I actually think this is some sort of mean trick on a newbie by The Fortress...she has probably got a friend that will video tape me being rescued 150 into the race... :D You get on with your bad old self, you newbie. Hey, I'm a relative newbie too. I just became a "master swimmer" about 18 months ago. So I ain't playing no mean tricks. You just get youself off to that meet. My first one went well, then I started losing the goggles. Glad you don't have to worry about contacts! :cool: