Nationals & Daily Recovery

There are a couple of issues to look out for. First, while there is usually lots of time between events, finding space to adequately cool down after a swim, or to warm up just prior to your event, can be a challenge. The dive wells at Federal Way and Austin were both nose to toes pretty much the entire time, with some folks trying to rev up for their events and others trying to cool it down. At times, and especially after a disappointing swim, I found it difficult to work up enthusiasm for inserting myself into the crowd and getting 300-400 yards in, no matter how much I knew I needed to. I'm guessing the situation will be even worse this year with the numbers we have coming and 20 lanes running. Second, I have struggled with cumulative fatigue hitting pretty hard on the last day. In addition to the swimming, all that adrenaline and the emotional highs and lows really seem to take a toll on me. That problem seems to be getting a little better as I get more experience swimming one or two big meets annually. For fueling during the meet, you can't beat the gold medal sponsor option. Eat whenever you want, no scrounging up cash or card and trying to find somewhere to buy something, it's usually in a nice quiet area away from the hubbub but close enought to keep tabs on what's happening, great socializing, food is usually decent (I still crave one of those breakfast burritos at Austin from time to time), bottled water always available, etc. etc. etc.

The dive wells at Federal Way and Austin were both nose to toes pretty much the entire time, with some folks trying to rev up for their events and others trying to cool it down. At Federal Way nationals, there were three more lanes available in the kiddie pool beneath the lobby. I never saw it get crowded in there, and as an added bonus, the kiddie pool has a PIRATE SHIP!!!

It took me a long time to buy into the longer warm-up and cool-down, but it makes a huge difference. Hydration is important also. If I am swimming in the late morning or in the afternoon, I like to go the pool early for the start of warm-up. It is less crowded and I can get in a more pleasant warm-up. Then I like to get breakfast, relax (if possible), and return to the pool for another short warm-up in the crowded pool before my event.

Warming down is important, but I am also a big fan of a pre-race warmup. I need to feel loose and psyched before a race. I can also remember many occasions in practice where the SECOND repeat of a set is my fastest one, and the first repeat is both slower and more painful. This implies I wasn't warmed up enough for the first rep: without getting tired, you need to get your HR up and your muscles warmed up and ready to go. If the warmup pool is crowded, then you can't easily do fast/race-pace bursts to get yourself ready for your race. But I remember reading a post -- I think from Rich Abrahams -- stating that, under crowded conditions, he'll use short/fast bursts of vertical kicking to get himself ready to sprint. I haven't had the occasion yet to use what sounds like great advice, but this might be the meet.

At Federal Way nationals, there were three more lanes available in the kiddie pool beneath the lobby. I never saw it get crowded in there, and as an added bonus, the kiddie pool has a PIRATE SHIP!!! That's a great point. Back when ASU hosted nationals a few years ago, both the competition center warmup and diving pools were crazy busy most of the time. But the rec center pool across campus hardly had a soul. I did my nice long warmup at the rec center, then a shorter one just before my events. If I decide to swim nationals next year, I'll use one of my gym pools for warmup, then same thing a shorter one just before any events. I'd scope out any alternate nearby pools and look into using them for a longer warmup, without the throngs.

ATLANTIC here's my answer

I'm not familiar with either of the restaurants on Ponce, but we should pick a place that: 1. Is either walking distance from the pool or a close drive with a lot of parking. 2. A place that can handle a (possibly) large group w/o reservations. 3. Good food! :D 4. :chug: & :wine: :drink: 5. Is open on Sunday after the meet. 6. Isn't too expensive. That's my :2cents: !! :D And one where we won't get robbed going to :bolt:

Here's the advice from a coach that I use for cooldowns: As you cool down, do an inventory of whether... ... your breathing has recovered ... your muscles feel recovered ... you feel mentally recovered You can get out when you meet at least 2 of those 3 criteria. Which 2 recover first depends on the stroke/distance, for me. I like this because it adapts to how you feel, but is still objective enough that it keeps me from getting out just because I'm lazy/bored. This works much better for me than a prescribed distance.

WOW - thank you for all your responses - there is so much to think of! I will definitely be warming up and down for all of my races. Alison, I will be sure to get some protein bar/drink for the end of each session - sounds like a great idea. I know this is going to be a crazy meet, but I CAN'T WAIT!!!! :bliss:

I was joking about Mary Macs. Atlantic Station is very close to Tech and there are several places to choose from! I also like to get a good long warm up and warm down after my events. I do try to eat extra protein or I will bonk especially on the long events.