200 Challenge: Goal time, roadmap and status updates

Update 1: The new SC season approaches and I had hoped to have forgotten my 200 goal. Unfortunately it's recorded here in QB's thread. So the outline plan is as follows for the goal meet in December (NESCM championship): Month -4 (now): Regaining training consistency and momentum. Yardage goal 15k/week. Dryland emphasis on core and "prehab" of all the hurty body parts. Some swim bench for strength. Cycling cross training for change of scenery - shortish rides with fartlek to get the HR up (as if cycling isn't enough!) Month -3: Increase training intensity. Lots of IM and kicking to supplement free. Coach will keep shouting at me to work on walls and SDKs, and he will be right. Month -2: Begin lactate work. Progressively try to improve training pace. Mini meets to start racing (hope back doesn't play up OTB). Month -1: Give up the booze (OK, maybe only have a drink every other day). Hammer out some lactate killer sets. Try to do some fast 100s and 150s in training. Try to do enough in the first couple of weeks to deserve a taper! I have no idea of the meet programme yet so we'll have to see where the 200 free is. I want to swim a bunch of other events too, but I want to be fresh enough to give this one a good go. Maybe I'll even seed into a fast heat and forgo my usual conservatism (I think you guys call it "sandbagging" though I'm not sure why.)

Update 1: The new SC season approaches and I had hoped to have forgotten my 200 goal. Unfortunately it's recorded here in QB's thread. So the outline plan is as follows for the goal meet in December (NESCM championship): Month -4 (now): Regaining training consistency and momentum. Yardage goal 15k/week. Dryland emphasis on core and "prehab" of all the hurty body parts. Some swim bench for strength. Cycling cross training for change of scenery - shortish rides with fartlek to get the HR up (as if cycling isn't enough!) Month -3: Increase training intensity. Lots of IM and kicking to supplement free. Coach will keep shouting at me to work on walls and SDKs, and he will be right. Month -2: Begin lactate work. Progressively try to improve training pace. Mini meets to start racing (hope back doesn't play up OTB). Month -1: Give up the booze (OK, maybe only have a drink every other day). Hammer out some lactate killer sets. Try to do some fast 100s and 150s in training. Try to do enough in the first couple of weeks to deserve a taper! I have no idea of the meet programme yet so we'll have to see where the 200 free is. I want to swim a bunch of other events too, but I want to be fresh enough to give this one a good go. Maybe I'll even seed into a fast heat and forgo my usual conservatism (I think you guys call it "sandbagging" though I'm not sure why.)