Off the Deck

On Thursday I met with Neil, my fabulous PT guy who sets my dryland training cycles and routines. For the past few months I’ve been doing a general strength workout with dbs, a fit ball and a core ball. Normally, I wouldn’t have gone so long between appointments (got to evade those plateaus!), but I’m sure you’ve picked up on my “swimming all upstream” undercurrent by now. Things just haven’t been routine for awhile now.

Certainly, I had a longer than average report — pool time hasn’t been consistent, I hadn’t been able to get in weights three times a week due to business travel, the flu, etc., and stress had been piling up way more than average in other areas (work transitions, car emergencies, etc.) To sum up the past few months I used the “square peg in round hole” analogy: I felt like I was forcing everything to no avail.

As for my summer competition schedule? Even this is different in 2009 since I’ve decided not to go to LC Nats. I applaude the meet hosts for trying something new, but the event scheudule isn’t favorable for me — I’d have two days of events, two days off, then one day with a final event. Under the current circumstances, I couldn’t justify the time and expense to sit around for two full days. Not to mention the pressure of playing catch-up with training.

I went into my appointment expecting for Neil to devise a plan that accented heavy training, you know a big “building year” because I have 14 months until my next big meet (I’m still trying to choose between two really fun options: Worlds in Sweden or LC Nats in Puerto Rico?!?).

Thus, I was momentarily floored when Neil suggested something I’ve never done before (or even comtemplated): take a break. His rationale? I’ve been running tired for a long time now. My body won’t respond well to the stress of training since it’s already stressed out. I have plenty of time to take a break before beginning training for next year this fall. And, a break will allow me to come back stronger, healthier and mentally fresh.

At first I was scared — how can I not train? Wouldn’t I get so far in hole that I wouldn’t be able to climb out technique/conditon-wise? But oyu know what? Deep down I knew this was the right thing for me to do right now.

Furthermore, after Neil explained the “rules,” his plan actually started to sound appealing. Here’s a recap:
1) No weights for the summer.
2) No competitons that make me feel like I have to “train” for them, so swim meets are out, as are open water races.
3) I can do any activity I want (i.e. swimming) but I can’t do it with a training goal in mind or even a prepared workout when I’m on my own.
4) I exercise only if I feel like it and stop when I am tired or bored.
5) Get outside and play (hike, walk, bike, etc.)
6) Try some new things that appeal to me.

Definitely a new approach! Kind of scary, but kind of exciting too. I’ll keep you posted…

Until next time,
Rebecca, swim evangelist

p.s. Did anyone else pick up the tiny news blurb that Amanda Beard got married May 1 and is expecting her first child?

This morning, before heading off to work, my a.m. goal was to fill out the entry form for an annual local LC meet and get it into the mail since the deadline is this Saturday.

Normally, filling out a meet sheet takes me just a few minutes — most of them dedicated to looking up my previous times. This morning however, I sat and rumminated and sat and rumminated.

At first I was bogged down by the typical issues that determine my physical condition at any time. This morning’s concerns included “hhmmm…I usually feel like trash at this meet because it’s peak allergy season” and “I yakked up 1/10 of my body weight less than two weeks ago due to the flu — did I lose a lot of conditioning as well?”

From there, it was just a mental hop skip and jump away to “well, my training hasn’t been very consistent this past year, maybe I should just sign up for a bunch of distance stuff and make it a ‘training day’.”

Ultimately, I went for a weird mix: 100 back (“warm up event”) 200 IM (“just for fun”) and 1500 free (“get some meters in”). Even after I dropped the envelope in the mailbox, I was still questioning if I was satisfied with my choices.

It wasn’t until I was driving to work that I realized what was really going on with my dithering (and let’s not forget my waffling and subsequent last minute event switching for States in April) — for the first time in years I lack clear swim goals.

Certainly, I could cite a lot of the typical factors such as a life in transition, a few virus set-backs, etc. for my current lack of focus. But it’s more than that. Swimming has always been the “anchor” in my life — practice time was the one thing that was consistent, in regards to both time and place. I got my “grrr” out during challenging 90-minute workouts with super talented teammates that pushed and encouraged me. I always had goals because because I was always motivated.

But I realized today that the past several months of rocky, constantly shifting training conditions has taken a greater toll on me than I’ve previously admitted to myself: I am tired of fighting for pool time, let alone pool time with a team. I miss my team and the tough a.m. practices we did when we had 90 or even 75 minutes. It’s depressesing each time to hear of yet one more person who’s quitting because they can’t stand the conditions anymore.

Although I love swimming too much to ever give it up, I now realize that I need to stop trying to shove a square peg into a round hole. 2009 is now officially declared as an “off year” for me. It’s time to stop seething over current conditions, put competition on the back burner, and focus on finding training solutions that suit me.

Until next time,
Rebecca,
swim evangelist

Last November, Lady COMSA and I began a “holiday tradition” — a fly workout done on or near a holiday once a month.

Before I continue, here’s a recap of the workout:
1000 warm up choice
16×50 kick/drill by 25
4×50 fly/free by 25 easy but focus on perfect stroke
4×100 fly
200
3×100 fly
200
2×100 fly
200
1×100 fly
200
4×50 25 fly/free sprint
warm down

Two thoughts based on today’s (Memorial Day) run-through:

1) Repeating a set (any one will do, it doesn’t have to be the one above) once a month is a great way to “check in” on aspects such as condition, speed and technique. Some of things we’ve noted over time is a :15 interval drop on the 100s, that we are rolling into the 200s on interval vs “taking a breather,” to me, it seems like our 200 pace is getting quicker, and that it’s taking us less time overall to do the entire workout (today was 1 hour, 29 minutes long course).

2) One trend we need to break: bad health on holidays. Maybe it’s an “off” year, but one of us has been recovering from some type of virus or cold each holiday workout. In fact, I didn’t swim much fly at all for the Thanksgiving workout — I think I had to do IM on the 100s due to lack of conditioning coming off a bad cold. Currently I am at the 50/50 mark — half fly, half free per 50. My goal in June (Flag Day) is to do a few strokes off the wall fly before switching to free. Hopefully I will be able to do the full workout all fly by the end of the year. More importantly, may we both be healthy for the rest of 2009!

And, if anyone knows of a fun holiday in August to honor with our fly workout, let us know!

Until next time,
Rebecca, swim evangelist

So far I’ve seen day one of the Grand Prix meet held in Charlotte, NC over the past weekend.

Here are some thoughts and observations, in no particular order, based on Friday’s events (100 breast, 400 IM, 200 free, 100 fly):

–I loved how kids (no doubt young age-group swimmers) lead finals heats holding eventy placards (which looked like they were signed by the competitors. Maybe the kids get to keep them?)

–It was fun to see Dagny Knutson swim after reading so much about her. Even more fun? Seeing a fresh new talent that who gets more jittery when giving interviews than racing.

–I missed the underwater views: can’t any pool be set up with this technology temporarily, or was the meet too small to bother with?

–What was with all the male facial hair? Is it a training-season-reaction to having to shave down at other times in the year?

–It was weird to see big names swim in end lanes (i.e. Aaron Peirsol in the 200 free) as they entered “off” events.

–Is it just me, or did no one look happy to be in the B finals?

–Speaking of the B finals, what a surprise to see USMS executive director Rob Butcher (sporting a USMS cap) in the 100 breast. Maybe this will inspire my neighbor (what are the odds that two swimmers live right across the street from each other?) to compete in these meets since he regularly makes the cut-offs.

–One more note on the 100 breaststroke: I still think it’s the weirdest event to watch because there is more technique variation than with any other stroke.

–Michael Phelp’s new free (last few yards in the 200) debut was interesting and very Janet Evans-esque. Kind of odd to see such a large swimmer do a straight-arm recovery though. Mostly it’s just us small swimmers that employ it because our arms aren’t long enough to do that stretched-out-high-catch thing.

–Special note to Mark Gangloff: Thanks for loaning your wife Ashley to USMS for the past year. Fantastic job in the 100 breast, but your suit is just a tad too shiny-silver.

–Summer Sanders was a refreshing choice for color commentary and swimmer interviews. Of course, she is very knowledgeble, but she was also very relaxed and didn’t resort to asking the same old questions.

–I’d love to see complete heats of distance events (even during the Olympics they cut away to commercials during the 800/1500 frees!), but hey, showing almost all of each of the three 400 IM finals wasn’t bad at all.

Until next time,
Rebecca, swim evangelist

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Today I got my first outdoor swim of the season in — yay! I did a little 3,800 scm workout on my own, to get back into the swim of things after being grounded for almost a week due to the flu (yes, I was surprised too — who knew you could it so “late” in the season?)

It’s still pretty cool in the a.m. here, so I lucked out with my own lane. Other than me, two tri-geeks bolted after completing their designated free distance montage, and a older man was making starfish-like movements in the open area. Oh, and a goose was paddling in the lane next to me.

Obviously, I love swimming — anywhere, any time. But being outside is my prefered swim locale, even if it’s raining or cold. The big draw? Fresh and natural light. But, I have to admit that after growing up in upstate NY and now a Colorado resident for the past several years, outdoors equals summer which equals LCM, my all time favorite swim venue.

Plus, swimming outside first thing in the morning means I and/or my team have the pool to myself/ourselves. I get see, smell and hear all kinds of “summer essences” that make me happy — big blue sky, sunlight reflecting off moving water, birds flying overhead and chirping, fresh cut grass smell and lawn mower hum, teamates splashing and chatting, and my all time favorite (yes I am a swim dork) the whir of pool jets and filters.

Until next time,
Rebecca, swim evangelist

At the end of the LC noon practice last Friday, we had a kick set: 8×50 IM (broken 400 IM). Being the weak kicker that I am, I didn’t hesitate to reach for the fins for the fly and back 50s.

While putting them back on after breast (I am determined to improve that stroke: no more skipping breaststroke in favor of any other stroke!), assistant coach Ken who was swimming in my lane that day suggested I try something new. He said he learned the following kick/core exercise from Terry Heggy, the famous Foothills coach (and fellow writer).

1) put fins on and grab a kickboard
2) push off from the wall on your back while holding the kick board length-wise
3) lift your head, shoulder and lats until you form a c-position. In other words, hold the position you would find yourself in at the top range be in at the top part of a crunch
4) dolfin kick while holding this position
*One key point: don’t grasp/rest on the kickboard. To target the core in this exercise, you need to place your hands lightly on the board with arms extended — you should use your arms/hands to just keep the board in place, nothing more.

Just two LC 50s of this exercise (even with a 10 second interval rest in between) were challenging for me. In fact, I could still feel my abs contracting away during the subsequent warm down…

Until next time
Rebecca, swim evangelist

One of my favorite things about travel is the potential to attend practices with other teams. In fact, checking for local masters teams has become a standard item on my to-do trip prep list over the years.

On the selfish side, it’s because I am thrilled to get in a good, swim-specific workout while on the road. On the “I really must be a swim geek” side, it’s because I love experiencing and learning about fellow masters swim team situations.

For example, last Sunday morning while in upstate NY, I had the chance to swim a 90-minute practice with a very warm, welcoming little group at a new-ish YMCA. Luckily, everyone was very gracious about answering all of my questions, everything from “how often do you practice?” (three times a week) to “do you pay a separate fee for swim practice?” (no, it’s including in their facility fee).

I am always curious to see how teams function. There is so much variation out there in the masters world because team administration is dependent on so many variables teams often have no control over, such as facility availability, pool size, fees and many other factors. So when I travel, I really appreciate the opportunity to see what works, and if they are elements that could be applied back at home to enhance our team.

This time, while I got to experience a terrific system (one of the best examples of coaching from the water I’ve seen) I didn’t pick up any tips to apply back at home because our team types are too different (size is just one — 20 vs 200+). But that doesn’t mean I didn’t walk away with nothing. Rather, the plus side looks pretty good — I learned a lot about yet one more team, I had a great workout and I made several new friends!

Until next time,
Rebecca, swim evangelist

A week ago I was slumming in the rec lane, which was packed with triathletes that morning. (Yes, they are easy to distinguish, no actual conversation required.)

Of the many men (I believe we went through a rotation of 8 or 10), all of them wore fins. Now, I totally understand using fins for a set per practice. After all, it’s easier to grasp the essence of some drills via fins, they are ideal for speed work, and of course kicking goes by much quicker with fins. But wearing them for an entire session?

Not a very savvy training technique.

Here are just three key reasons why:
1) Fins alter your position in the water. You need to learn to swim efficiently without any gear on.

2) Your body alignment is different when wearing a wetsuit. This alignment is not equal to that of with fins. So why train with a second artificial alignment?

3) You can’t wear fins during the swim leg of a triathlon.

Until next time,
Rebecca, swim evangelist

p.s. Swimming the entire session consecutively with fins holding the same pace isn’t going to help much either, but that’s an explanation for another day.

p.p.s. A shout out to the lone female triathlete who was swimming sans fins that day: I applaud you. Yes, you may not have kept up with your male fin-ed triathletes that morning, but if you keep training without them, soon you will be passing them!