Blog Archives

Hour Swim Race

1/23/2012

The hour swim race is a postal swim, whereby entrants from all over the country swim the event in their home pool and mail or email in the results. Last year I was second in the 65-69 age group with 4,395 yards. I hold the national record of 4,680 yards, set in 2008.

Analysis of 2012 race

Final distance for hour: 4,450 yards
2,000s: 26:30, 27:17
1,000s: 13:08, 13:22, 13:35, 13:42.
500s: 6:33, 6:35, 6:36, 6:44, 6:44, 6:51, 6:51, 6:51, 6:53(extrapolated)
200s: 2:37, 2:37, 2:38, 2:37, 2:38, 2:38, 2:40, 2:39, 2:42, 2:42, 2:43, 2:42, 2:43, 2:40, 2:45, 2:45, 2:45, 2:44, 2:43, 2:45, 2:45, 2:47, 2:47.
200 splits best show gradual decline during the race.
I'm a bit disappointed I could not negative split the hour.
I suspect hangover from hard training last week took some zip out of the back half of the race.

Training Log

1/20/2012

Good practice.
I felt strong throughout. But, having said that, it kicked my butt, too. That's probably the accumulation of effort throughout this week.
Warmup and drilling went fine. My breaststroke is feeling better.
Main Set:
8 x 100 IM @ threshold.
I worked these and they felt okay. I did not keep track of my times. Backstroke felt good, too.
12 x 100 free on 1:30.
I was afraid I might feel the week's accumulation of effort in this set. I have not done a 100 yard aerobic threshold set for a while. It was pretty good. I felt strong throughout. My times were all 1:13 or better. This is the first time I have been able to keep such a set below 1:15 for quite some time. I am ready to drop my sendoff to 1:25 for this set. When I can hold a threshold set at that level, I know my strength and endurance are in a good place.
4 x 25 sprints. Worked them as hard as I could and they felt okay.
Warmdown as per usual.

Practice

1/20/2012

Warmup: 800 freestyle, each 200 on different skill
Drill: 8 x 25 breast, focus on keeping head down until hands start each stroke
Swim: 8 x 100 IM @ threshold (:10 rest/2:00 after set)
Swim: 12 x 100 freestyle @ threshold (:10 rest/2:00 after set)
Sprint: 4 x 25 fs FAST (:30 rest)
Warmdown: 5-10 minutes drill

Training Log

1/19/2012

Gnarly day. Came home and immediately crapped out. I think I'll be okay tomorrow, but it will be interesting to see how much I feel the effects of today.
Warmup, Kicking and drilling went fine, as usual.
Sprints: 4 x 100 (fast, all out) on 6 minute sendoff. Felt a bit rough, but generally strong. Chasing Scott helped. Lactic acid buildup not too extreme.
Times: 1:02, 1:03, 1:03, 1:03.
Pulling: 4 x 300 descending with :30 rest. Started slow, but got surprisingly stronger. Worked the last one hard.
Times: 4:25, 4:15, 3:58, 3:45
Warmdown as usual.

Practice

1/19/2012

Warmup: 800, progressive effort by 200s
Kick: 6 x 50, descend 1-3, 4-6 (:20r)
Drill: 8 x 25 back, smooth rhythm & continuous motion
Sprint: 4 x 100 freestyle, ALL-OUT best average (on 6:00)
Loosen: 200 easy
Pull: 4 x 300 freestyle, descend (:30r)
Warmdown: 5-10 minutes drill

Training Log

1/17/2012

Tough practice.... but good.

Warmup and drilling went fine.

Main set: anaerobic 75's on 4 minute sendoff.

Love 'em and hate 'em.

First was a little rough, next three felt quite fast, last two were also fast, but not quiet as, due to lactic acid buildup. It was good to have Scott next to me, pulling me along.

Times: all were :46 or :47, except the last, which was :48.

I must admit that sprinting in general is starting to feel better; smoother and more powerful.

1200 free: Arms felt quite heavy for the first half, better thereafter.

Splits: 8:50, 8:20. No way I could hold a 1:20 pace, however.

Warmdown as per usual.

Now, four hours later, shoulders are still feeling the effects of the sprinting. Hot tub tonight may help them a bit.

Practice

1/17/2012

Warmup: 800, each 4th length scull
Drill: 12 x 25 Freestyle, focus on high elbow, odds: single-arm, evens: combo
Swim: 6 x 50 smooth & quiet (:15r)
Sprint: 6 x 75 Freestyle, ALL-OUT, for best average (on 4:00)
Loosen: 1200 Freestyle, negative split
Warmdown: 5-10 minutes drill

Training Log

1/16/2012

A good old grind it out freestyle practice. I like!
Felt quite strong today. Average pace for long freestyle swims is coming down steadily. I can keep them below 1:20 per 100 yards now without any difficulty. This bodes well for 1650/1500 I think.
Warmup, kicking and drill went fine. Butterfly sprinting felt a little rough, but not too bad.
Main set: 800 in 10:30, 600 in 7:50, 400 in 5:02, 200 in 2:24. Beat the split on all of them.
A good strong set.
Warmdown as per usual.

Practice

1/16/2012

Warmup: 800 choice
Kick: 4 x 75, descending
Drill: 6 x 25 fly, focusing on high elbow after catch
odds: single-arm, evens: combo
Sprint: 6 x 25 fly, fins (:30r)
Swim: 800-600-400-200 Freestyle. Beat the Split (:30r)
Warmdown: 5-10 minutes drill

Practice

1/13/2012

Warmup: 400 fs + 400 no fs, change stroke each length
Drill: 6 x 25 weakest stroke (:15r)
Sprint: 2 x [6 x 25 fast (:30r)] (2:00r between rds
Loosen: 100
Pull/Swim:
50-100-150-200-250-300 fs pull, steady (:15r)
300-250-200-150-100-50 fs swim, progressive pace (:30r)
Warmdown: 5-10 minutes