Nationals recap!

Whew, that was a great and exhausting Nationals! I normally don't post my post-Nats recap this quickly, but I'm sitting in the hotel with literally nothing else to do, so figure I might as well knock it out.

Feel free to skip down to the daily recaps if you want to get into the actual swim stuff.

Pre-meet Thoughts

Going into this meet, I had pretty low expectations. I'm not going to rehash everything in detail that I've posted in previous blog entries, but this was a unique season. I was mentally burned out after spring Nats last year and didn't train seriously at all from May-December 2022, I got my chest tattoo in the fall which physically kept me out of the water except for a handful of practices for 10 weeks, then the family crisis in January that kept me out for a while...the long and short of it is that I didn't start training seriously till towards the end of February, then had another family crisis at the end of March/beginning of April that also impacted my training and emotional/mental state in general.

With about 10 weeks of actual training under my belt going into this meet, I didn't really know what to expect. I'm fairly old school in my personal training philosophy and usually do a solid 8 months of focused, typically (relatively) heavy training before tapering for this meet. Even with the shutdowns in 2020, I was able to get just about that normal training block in before Nats in 2021, so this was the first time I've had an abbreviated season pre-Nats, let alone one this drastically short.

Anyways, that's all just to say that I had no idea going into it how I'd do at this meet. I didn't think I'd bomb it, slow times at the handful of in-season meets I went to aside, but didn't have high expectations. I signed up for events I thought I'd do decent in, but figured I'd go solidly middle of the road times at the meet.

Friday Events

I kicked off my first day of the meet with the 200 back and 100 free. I'd done the 200 back at a meet in March, but hadn't done the 100 free this season.

200 back

I entered with a seed time of 2:26 (I'd gone an unsuited 2:29 in March). 

I started doing backstroke work in practice in March and had a solid 4-5 weeks of actual backstroke training under my belt by the time the meet rolled around. The last season I'd actually trained for backstroke was the 2017-2018 season, so I didn't really know what to expect. I knew that, until just the last week before the meet, in practice my stroke felt good, but my times (both in practice and at meets) were pretty far off what I was used to doing through 2018. I remember being able to hold :30-:31 for 100 pace work 50s in practice back then, and holding :33-:34 for 200 pace work 50s. This time around my 100 pace in practice was :32-:33 and my 200 pace was :36.

Historically, I've been on the 200-back-is-pure-PAIN train and the amount of pain I've been in during that race has been a good measuring stick for how well I've swum that race, with the time closely correlating to that pain. In 2013 when I went my 2:12 MPR, I literally blacked out for about a 50 of that race (I remember the first 125, then the next thing I remember was going into the 175 turn) and had to crawl out of the pool on my hands and knees.

I can't do that kind of performance with just 10 weeks of training.

Over the past couple of seasons training with the senior group in the mornings, I've been working on learning to train (and race) smarter, not necessarily harder, so while I conceptually know racing doesn't have to be maximum pain for maximum performance, it's still 20+ years of deeply ingrained racing/training habits that I'm fighting against, and I still have plenty of mental blocks about it.

All that stuff said, I came into the meet with what I thought was an ambitious target time of a 2:20.5, but was realistically going to be satisfied with a 2:21 or faster. 

I went a 2:19! That was the fastest I've been since 2019, definitely my fastest without a full season under my belt, and my 10th fastest masters time out of 20 SCY swims. One key note is that with the exception of the 2:12 from 2013, my fastest masters time was a 2:16 from 2018 and I've got a whopping 11 swims in the 2:17-2:23 range, so this was statistically one of my better 200 backs.

Race video:

My race starts at 46:58. About the only critique I have for the race is that I inhaled water on my turn stroke at every wall from the 75-175, and as a result I ended up dropping 1-2 kicks off each turn. I've been training in practice to hit 5 kicks off of every turn in the 200 and have been able to consistently do so in practice, but due to the lack of a breath on the turn stroke I dropped the kicks down.

Besides that, it was a significantly better race than I anticipated. I've had some 200 backs in the past where, despite having a faster time, I've split the race poorly, but my splits were just about ideal for the time I went. Honestly, I don't really have anything negative to say about the race besides the inhaling water part, and I was able to handle that without negatively impacting my performance. I might have been able to hit a 2:18 with the 5 kicks off each wall, sure, but I have nothing to complain about with my actual time.

100 free

I really had no idea what I'd go in this. While I hadn't done a 100 free this season, I'd done several unsuited 50s free in meets during this short season, but was consistently mid :26 (my suited in season best is a :25.4 and my shaved/tapered best is a :24.9). In practice I struggled to break :30 for a single 100 pace 50, so I thought I might be anywhere from a :55 to a :58 in this race. I picked what I thought was a fairly ambitious 55.8 as my target time pre-meet, but was going to be happy with a 56.5 or faster.

Unlike the 200 back, I don't have a ton of history or mental baggage with this event. I'm not a freestyler at heart, as I am a backstroker at heart, though I've certainly become much more of a freestyler over the last 5 years or so compared to the first 25 years of my swimming career, so I don't have nearly the breadth or depth of experience in this as I do with any of the backstroke races.

I had a :55.8 goal time and went a...:55.8 😀 This was my 5th fastest masters time. I've got two :54s and two :55s faster than this swim and a whole mess of :56-:59s slower than this one, so I really can't complain about the time in the grand scheme of things.

Race video: 

If it misses the time stamp, my race starts at 1:22.05. This was an excellent race till the 75 turn. It was a 100% rookie mistake on my part, but I hadn't been paying attention to my stroke count on that lap, and with the glare in the water from the angle of the sun, I couldn't really see where the wall was and flipped too early. It's not nearly as apparent in the video as it was for me in the race, but when I flipped at the 75, I barely grazed the wall with my toes and lost quite a bit of speed off that wall as a result. I'd like to think I'd have been around a :55 flat with a clean turn there, but hey, :55.8 isn't terrible for me!

Everything else about the race except for that turn was good--start, surface swimming, race strategy, breathing pattern, underwaters, all of it was good but that one turn. Live and learn!

Saturday Event

Saturday was my light day with just the 100 IM on tap. I just chilled at the hotel, ate a nice, hearty breakfast and earlyish lunch, got some extended stretching in, and just relaxed in general before heading to the pool midday.

100 IM

I really had no expectations for this event pre-meet. There are some seasons where I feel like I can actually sprint and have a top gear, but this has not been one of those seasons. On top of that, my breaststroke has felt atrocious since last summer. Given that I spent the 2017-2022 seasons working on breast and made good progress each season, I'm not sure why my breast devolved so much this season. Anyways, that's a whole 'nother topic, and suffice it to say I didn't have a good idea of what I could go in this event. I'd been an unsuited 1:04.9 in December, so picked a more or less arbitrary 1:03.5 as a goal time for this event, but had no clue if it'd be an ambitious goal time or a cakewalk.

I ended up going a 1:02.7, which is quite respectable! I'd entered with a 1:02.1 seed time that was the time I went at Nats in 2021. 

Race video: It appears that USMS has taken down this video, but I expect it to go back up in the next couple of days, at which point I'll embed it here.

I had a great start, but my fly felt horribly out of sync and I couldn't get my pull and kick to mesh well, let alone get a good body rhythm, till inside the flags going into the turn. I was a little bit long (maybe 1/3 stroke too long) on that turn, but nailed everything else about the race. Going off on a bit of a tangent, I've been struggling with sprint fly this season. I've posted about it before, but my unsuited 50s fly this season have been :29s, while I was consistently going suited :27s in season just a couple seasons ago. I really don't know why I apparently can't find a top gear...or even an upper gear...in fly anymore, but I might work on it next season before deciding to write off sprint fly for good. Besides the issues with fly, that was an excellent race! It is a full 2 seconds off my masters PR from 2018, but with the exception of 1 in-season time from 2019, all 9 times I've been faster all came as shaved/tapered swims, so I don't have much to complain about.

Sunday Events

I closed out my meet with 2 final events, the 100 back and 200 free. I'd woken up in the morning with a very sore set of traps and shoulder blades despite feeling fine when I went to bed Saturday night, so I scheduled a massage for before the 100 back. The massage therapist said my upper back was a mass of knots, but she got them out and I thankfully felt much better afterward!

100 back

As I mentioned in the 200 back recap, I didn't have much of a sense of what I would go in this race. I'd been struggling to hit :32-:33 when trying to do 100 pace 50s in practice, with :31 being an all out sprint to the touch, let alone to the feet. I'd done 3 separate unsuited 50s back this season at meets and went :31s on all of them, and when I did an unsuited 100 back in March, had an awful race for a 1:07.9. Given all of that, I had what I thought was an ambitious 1:04.5 goal time pre-meet. After taking my 200 back on Friday out in a 1:07.9, I thought I might be able to go a sub-1:04, but wasn't sure.

I went a 1:02.4!

Race video: Like with the 100 IM video, USMS seems to have removed it momentarily (they're missing from midday Saturday onward, despite them being up as of shortly after each event through midafternoon today). I'll embed it here when they reupload the race video.

I decided to go HARD on the first 50 and see if I could break :31 (ha!) and try to hold on from there. Well, mission accomplished! I went deeper on the start than I expected and had to take an extra two butterfly kicks to surface, but the first 50 felt great. I started to tighten up going into the 75 turn, flipped a bit too close and got my feet stuck high on the wall and had to drag them down a bit to avoid pushing straight down on the push (which felt like it took f.o.r.e.v.e.r. but probably wasn't much longer than a normal turn for me), then really tightened up on the last 25. I locked up big time and everything SHUT DOWN in the last 12.5 yards, with the final ~5 yards being, bar none, the most excruciating final 5 yards of any 100 back I've ever swum in my entire swimming career. I dove back probably a full stroke too early on the finish, but honestly don't know if I could've physically taken another stroke, that's how bad I'd locked up. All told, that race was easily in my top 3 most painful 100 backs of all time, and since it was one of my events as an age grouper I've swum that race probably close to 75 times over the course of my career.

But I'm very happy with it! That was a slam dunk of a race, and while I might have been able to shave off a few tenths with a better 75 turn and taking another stroke at the finish, that's still my 5th fastest masters time and the fastest I've been since 2018.

200 free

Beyond all my other races, this was probably the biggest question mark in my book pre-meet. While the training I do in practice naturally lends itself to the 200 free, the short season and it being the last event of the meet made it a total question mark. Having no frame of reference, I didn't know how my comparative lack of conditioning would impact me in the 200 compared to when I've swum it at other meets. In practice, I'd been consistently hitting :31-:32 on 200 pace 50s, while in seasons past I've held :30, so I knew I wasn't going to go near my masters PR of 2:01. I figured a 2:04.5 would be an ambitious goal time for the 200 if it were the only event I were to swim at the meet, but more realistically figured a 2:06 or faster would likely be reasonable given its place in my event lineup.

I went a 2:05.3.

Race video: Same as the last few.

Honestly, this was a solid swim. I paid for that 100 back big time on this race--while from a technique and pacing standpoint this was a solid race, I was running on fumes and was totally gassed. I didn't fall apart, for the first time in recent memory I swam this race without choking on water from the wakes of the guys next to me, and there was nothing wrong about this race except for the lack of get up and go. This was still my 7th fastest 200 free I've done as a masters swimmer, so nothing at all wrong with this time. 

I think this is the first race where the lack of a full training cycle under my belt really made an appearance. Last spring at Nats was when I went my 2:01.1 MPR (with splits of :27, :30, :31, :31), but I'd had an excellent training cycle that season. Both as a coach and as a swimmer, I don't think you can really nail 200s by themselves without putting the work in all season, and you definitely can't nail multiple 200s over a 3 day meet without putting that work in, and this was a case in point.

For what it was, I'm happy with this and am even happier that my comparative lack of conditioning waited till my last event of the meet to make an appearance! 😁

Miscellaneous Other Thoughts

One of the many Olympians entered in the meet was Markus Rogan. He's a few years older than me and swam for the age group team I now coach and is that team's most accomplished alumnus--represented Austria at the Olympics from 2000-2012, was a double silver medalist in the 100 and 200 back in 2004, was the SCM Worlds gold medalist in the 200 back in 2008 and also held the SCM WR that year in that event.

I tracked him down, introduced myself, and got to chat with him for a bit on Friday, then ran into him behind the blocks for most of my races. Super nice guy! I also got a big kick out of him giving me a fist bump and wishing me luck before my 200 free today.

Speaking of Olympians, there were a ton at this meet! On Friday during warmup, I shared a lane with Jenny Thompson (one of the American mainstays from 1992-2004) and Gabrielle Rose (1996 for Brazil and 2000 for the US). Growing up Jenny Thompson was one of my idols, so it was surreal sharing a lane with her here!

Overall Thoughts

I was quite pleasantly surprised with how this meet turned out. For those of you who've followed my blog and/or my ramblings on Facebook, you know I'm generally pretty critical about my swimming. I give myself a hard time about pretty much everything I do in the water, but I thrive on intrinsic motivation. I know I'm not fast enough to pretty much ever place at Nationals outside of the gimme events like the 200 back and sometimes the 100 back, where there are inexplicably usually never more than 10 swimmers and I place by default, but I train and race because I genuinely love to do so, and love to do so no matter what kind of shape I'm in or if I come remotely close to placing.

I loved everything about this meet, even with all the stumbles and starts and stops I had during this season that prevented me from getting anywhere near to a full training cycle under my belt in preparation for this meet. The 100 back was the home run success story here, but every other race was good in its own way, even the 200 free. I knew I wasn't going to realistically set any MPRs at this meet, but this was still an unqualified success of a meet!

Since this meet capped off such a short season, I decided to go back and compare my times to my best times from suited swims at meets from more or less comparative time periods (ie, November-December, +/- a few weeks) in seasons past. Obviously I wasn't partially shaved and tapered, but I was suited at those meets and my conditioning was pretty analagous to my conditioning right now. I didn't race some of those events until January, so those would've benefited from an extra couple of months of conditioning; I've marked those with an asterisk. The long and short of it is that while none of these are a true 1:1 comparison, they should all be directionally accurate comparisons between events.

• 200 back (January 2017): 2:19.6*
• 200 back here: 2:19.4
• 100 free (December 2019): 55.3
• 100 free here: 55.8
• 100 IM (January 2019): 1:02.5*
• 100 IM here: 1:02.7
• 100 back (December 2018): 1:03.6
• 100 back here: 1:02.4
• 200 free: (November 2019): 2:03.2
• 200 free here: 2:05.3

Frankly, with the exception of the 200 free, those all hold up really well! Without me bombing that last turn on the 100 free, I'd have likely been a bit faster than my time from 2019. The 100 back remains the standout, with both it and the 200 back faster than the past swims. With those comparisons in mind, I'm even happier with how this meet turned out than I initially was! 😀

Looking Ahead to Next Year

I'm not mentally burned out! I'm planning to take a few days off to relax, then get back at it later this week. Short course Nats next year are going to be in June in Indy at IUPUI. While Nats had outgrown the facility in 2018, the last time it was there, I hope this time they'll have something figured out to accomodate the likely size of the meet.

Since the meet is approximately 2 months later than spring Nats normally is (they're doing it in June to coincide with the last few days of Olympic Trials, also in Indy), I'm excited to see what the extra 2 months will do for my training cycle, presuming I stay healthy and don't have any more major training disruptions. I will be getting one more tattoo at some point this summer/fall in memory of my dad, but it'll be a much smaller forearm tattoo that should only take one session and only keep me out of the water for a week, +/- a few days.

After my successes with backstroke here, I'm planning to double down on backstroke for next season. I'm ecstatic with my times after only about a month of focused backstroke training and subpar conditioning, so with a full+ training cycle and continuous focused backstroke training, I don't think it's out of the question to get back towards my 2013 MPRs of 1:00 and 2:12 for the 100 and 200 back, respectively. I don't know if I'll be able to surpass those times, but I certainly think I could approach them! I also want to get back into seriously training for the 100 fly, as although I didn't end up swimming it at the meet except in the 100 IM, I've been happy with my (non-sprint) fly in practice lately. Presuming my shoulders stay healthy (I believe I've mentioned it in other posts, but I've had micro tears in the labrums in both shoulders that have flared up off and on since 2016 or so and have impacted my ability to swim fly when they flare up) the 100 fly is a definite.

Besides those 3 events, I'm not sure what else to enter. If I can figure out how to get my breaststroke halfway decent again after the aberration of this season, the 200 IM is likely a go. If I can figure out how to sprint again, the 100 IM is a freebie. I might toss in the 200 free again if my training goes well, but I might take a season off from it.

Events I plan to do in-season, but with no current intentions to do at Nats, are the 200 fly, 400 IM, and 500 free. They'll probably be events I'll do at spring meets with a solid 4+ months of training under my belt, but I'd like to do them just as benchmarks. Now, if I'm magically blown away with how I do in them next spring, who knows, they might become possibilities for Nats entries, but I'll have to carefully weigh them against the other events.

All in all, I'm significantly more excited about this next season than I was after Nats last spring!

First real taper in a while!

I've got one practice left for my taper before heading to CA tomorrow evening. Thinking about it, I'm pretty sure this is my first proper taper since 2019. No Nats in 2020, the ones in 2021 were pushed back and effectively midseason meets so I trained through them, and last spring we went on vacation just a couple weeks before the meet, so my schedule was thrown off. And then I didn't taper last summer, primarily because I wasn't really training.

So far in this taper I've been focusing on my 200s free and back, more so on the latter.

The last time I actually *trained* for backstroke was back in 2018, so I've been pretty rusty while doing back this season. That said, with Saturday's backstroke taper set and this morning's backstroke taper set, I'm getting pretty pumped for the 200 back! Saturday I did a lot of good underwater work and then a 100 trying to hit my target pace for the 2nd 100 of the 200. I hit a 1:11, which was faster than my target time of 1:13ish! Moving forward to today, I did 3x50 on 1:30 aiming for 2nd 50 of the 200 pace, followed by another 100 trying to hit 200 back half pace. I held :33 on the 50s and went 1:10 on the 100.

Looking at both of those practices, my backstroke times have consistently been a bit faster than I expected. Given that it's been 5 years since I actually trained backstroke, I hope it's a sign that my stroke is rounding back into form more than I expected and not that I can't figure out my pacing (e.g. thinking I'm going 200 pace but actually going 100 pace, etc).

Free has been much less of a focus for me, but I've been pretty happy with my times while doing similar sets. Unlike with back, they haven't been faster than I expected, but they've mostly been right on what I expected, so I'll take it. My free stroke doesn't feel as clean as my back, but it feels good enough.

Tomorrow I'll change gears and do some IM sprint work and transition turn work.

All in all, I'm happy to be doing a legit taper again and happy with how it's going!

Countdown to Nationals!

I'm in the last little bit before Nationals, with my flight being in 11 days.

I signed up for six events, the 100/200 back, 100/200 free, 100 IM, and 100 fly, with the 100 fly designated as my 6th event. Due to the size of the meet, they ended up dropping the 6th event, so I'm just sooooo heartbroken that I don't get to swim the 100 fly. Darn.

I did one last set of meets a couple weeks ago as a final pulse check. That weekend, on day 1 I swam a handful of SCY events: the 50 free on a 200 free relay, 50 fly, 100 fly, and 50 back on a 200 medley relay. On day 2 I swam two LCM events, the 50 fly and the 200 free. I swam all the events on both days wearing just a practice speedo instead of my normal tech suit.

SCY events:

1) 50 free: No clue what my split was. It felt good on the surface, but I slipped pretty badly on the turn and likely lost a significant chunk of time there.

2) 50 fly: I went a 29.1, which, while it felt like a great race, is sloooooow. I honestly have no idea what has happened to my in-season fly speed--as recently as just pre-pandemic I was regularly a 27 mid at in-season meets. I can't believe the speedo would reduce my speed that much compared to a tech suit for just a 50.

3) 100 fly: I went a 1:07.1, which was a bit better than I actually expected. I completely bombed the first two turns, but besides that it was a solid race. Honestly, it was a comparatively better time than my 50 fly time--in the recent pre-pandemic years I was typically a suited mid 1:03 in-season, so a non-suited time coming in less than 4 seconds off of that, with two utterly abysmal turns to boot, is better than I expected.

4) 50 back: Watch had me at a :31 and change, which is on the slower end but not terrible. I had a bad start and jammed turn, but all in all not as terrible as it could have been. I'd like to think I'd have been able to shave off about a second with a clean race, but not awful.

LCM races:

1) 50 fly: I went a 33.0, about a second off my shaved/tapered/suited time from last summer. With the exception of inhaling the wake from the much faster dude next to me about halfway down the pool, it was a clean swim. My technique didn't fall apart, I didn't die, I kept my breathing pattern, etc.

2) 200 free: I went a 2:34. The results haven't posted, so I don't know what my splits were, but for my first time swimming the LCM 200 free in close to 20 years, I thought it was a decent race. My pacing was wonky--felt too slow on the first 100 and still had gas in the tank at the finish despite trying to push it on the back half, but I'm satisfied with that time. Looking at my 100 free, which I've done in back to back SCY and LCM seasons, I typically have about a 19% time conversion from SCY to LCM, which would put my approximate SCY time around a 2:09ish. As recently as a couple years pre-pandemic I was typically going suited 2:06-2:08s in-season, so an approximate 2:09 equivalent was a great swim.

Beyond the meet performances, I've felt pretty good in practice. My kick is inching closer to where it typically is at this point in the season despite me effectively tossing away the first 5+ months of the season, my free is also in the ballpark, and my back, while admittedly slower than I'd like, feels good. My fly feels good (besides being inexplicably slow), but my breaststroke feels pretty terrible--since I'm only doing a 25 BR in the 100 IM, I'm fine with it feeling bad since I can BS it and rely on the other 3 strokes.

I'm beginning my taper on Friday (planning for a 5 practice taper before flying out to Irvine), but plan to hit it hard till then with 5 or 6 regular practices pre-taper.

I don't think I'll come all that close to setting PRs at Nats this time around, but I do think I'll be able to put up some solid times. My ballpark target times by day and event for the meet:

Friday: 

-200 back: 2:20.5

-100 free: :55.8

Saturday:

-100 IM: 1:03.5

Sunday:

-100 back: 1:04.5

-200 free: 2:04.5

None of those target times are close to PRs. I'll be thrilled if I hit those times or go faster than them, but on the flip side I won't be heartbroken if I go slower than them. The 200 back is *probably* the iffiest of those target times, but regardless, I'm going into this meet just to see where I'm at shaved (except for my head this time around, I save that for championship meets I'm fully trained for), tapered, and suited.

It's gonna be fun! 😀

Debrief on yesterday's meet

Having now had a day to think about the meet yesterday, I'm lightly revising my initial impression of it.

Specifically, I'm actually happier with both events than I was yesterday, though that doesn't change the fact that both were slow.

100 back

BLUF: Decent time, awful race execution.

The pool at UMBC is only a bit over 3.5' deep at the start end, which is not ideal for my type of starts--I typically go deep on both my dive and back starts, usually probably somewhere around 5' deep, so the shallow depth put a crimp on my start. I briefly touched the bottom with my first kick off the start and then had a bit of trouble getting up to the surface since my angle of attack was not the normal one. I've been working on surfacing at 10 butterfly kicks, but in the race I came up at 14.

That extra few kicks had downstream impacts--I think it directly contributed to my screwed up stroke count on the first turn, and had oxygen debt issues towards the back end of the race, compounded by my other issues. 

On the first turn, I flipped almost a full stroke too far out from the wall and touched with my legs, while not completely straight, substantially straighter than ideal and just made contact with the balls of my feet. In an attempt to make up for the lacking turn, I added 3 additional kicks (I did 9 kicks vs my target of 6) before surfacing and did those kicks harder than normal to try and make up for the weak push.

On the second turn, I just plain screwed up my stroke count. It wasn't like the first turn where I was just in the wrong place for my stroke count, I just flat out flipped a stroke too early. Same thing happened with that turn as happened with the first turn--straight legs, weak push, extra kicks (though only 6 kicks vs my target of 5 for the turn), and harder kicks.

The third turn was right on--nailed my stroke count and flipped at the right time, which let me hit the wall right where I wanted and get a good push. On the other hand, the oxygen debt from the botched start and botched first two turns hit me with a vengeance then. I only did 4 kicks vs my target 5, and was sucking wind from the breakout. Legs died within a few strokes and then arms died shortly thereafter.

Thinking about it, I think that shutdown was caused more by oxygen debt than just poor stamina on my part. Stamina was definitely a part of it, but an extra 8, harder than normal, underwater kicks is roughly equivalent to another 10-12 yards underwater with the shape I'm in right now, which isn't negligible!

I'm also someone who tends to have a significant difference in how I swim back with a tech suit vs a practice speedo. The tech suit changes my hip and body alignment, typically allowing me to get 3-5 feet further underwater given the same amount of kicks, and the quad compression makes a huge difference on the feeling of my quads falling apart at the end of a 100.

If I'd swum a smart race and nailed my start and turns, I think my 1:07 probably would've been a 1:06 or 1:05 purely from not going into serious oxygen debt and shutting down at the end. Add a tech suit in there as I've worn for every other 100 back I've raced, and that probably would've been good for another second, down in the 1:04/1:05 range.

Looking at my 20+ 100 back races over the past decade or so and comparing states of training, this swim correlates most closely with my usual early season races in the October/November timeframe. Looking at my most recent early season 100 back, from October 2019, the last season I trained for back, I was a 1:04 at that meet, which tracks pretty well with what I did yesterday, adjusted for all the poor choices on my part.

100 breast

I'm not going to go into anywhere remotely as much detail on this one. The 1:18 I went was just darn slow, but while I was swimming it it felt like I was swimming a solid first 100 of a 200. Not a great pullout off the dive due to the shallowness there, but besides that it was solid all around. My stroke felt strong, smooth, and in control, and my other three pullouts were solid.

I just didn't have any of the top end speed I need for a 100. Comparing this swim to other early season swims, the most comparable early season 100 was probably from all the way back in 2015 (I started training specifically for the 100 and 200 breast in the 2016-2017 season, so since I'm not doing any breast training, I'm looking at my last pre-breast focus season), where I went a 1:12. Even throwing a tech suit on, I'd be surprised if I'd have gone faster than a 1:16 yesterday, which just means my breast is darn slow right now.

At least it means the 100 breast is decidedly not on the table for Nats! 😁

The state of my training and possible event lineups for Nats

Update on my training

This has been an odd season for training. Heck, my training has been off ever since last April when Alaina and I went to Puerto Rico. A combination of taking a break a few weeks before Nats in San Antonio last April, then being mentally burned out and barely swimming over the summer, then still being burned out in the fall, plus getting the chest tattoo and the requisite time out of the water for it to heal after each session, plus still dealing with the lingering after effects of burnout (for me those effects were total lack of motivation in the water, disinterest in getting up for AM practice, desire to just take it easy instead of pushing it in practice, and total lack of guilt for skipping practice for a week or more)...

The long and short of it is that I didn't start "training" training till February! Sure, I was swimming before then, but it was generally just a couple of times a week, if that, and I didn't really push it that hard in practice.

Anyways, since late last month I've been swimming regularly and am on track to get back to 6-8 practices per week starting next week, with this week being my first week of hitting all 5 weekday AM practices. I'm no longer dealing with burnout, I'm motivated in the water, and I'm pumped to be training again! I think I can realistically maintain this training velocity through Nats at the end of April.

On the plus side, with a few weeks of legit training under my belt, I'm pretty happy with my endurance in the water. Despite how much time I've been out of the water since last April, my endurance is tracking pretty closely to where I'd typically be at this point of the season. My speed, on the other hand...hasn't been great. That said, there have been flickers of actual speed here and there!

Yesterday we did a two person 500 backstroke relay, trading off by 50. I went :32, :33, :34, :34, and :34. Till yesterday, a :34 has been the fastest single 50 back I've hit in practice, so for me to have two that were faster than that, plus holding that pace for three consecutive 50s, all on less than :40r between 50s, is a great sign of progress being made in the right direction. Ideally, if I were to do that set again in mid/late April, I'd want to shave off :1-2 from each of those 50s, but for right now it's great.

My main set this morning was a long pull set. 300, 4x25 fast, 250, 4x25, 200, 4x25, 150, 4x25, 100, 4x25, 50, and 4x25. The 25s were all on :30, while the rest was just leaving on the next :30/:00, with the 300>50 being descend. I did paddles for the longer stuff, no paddles for the 25s. In my descend, I got the 100 down to a 1:11 and the 50 down to a :33. I'm pretty sure that 50 is just :1 off my best paddles pull time, and that 100 is right there, too! Given that I'd also done 5x200 pull before the main set and my shoulders and lats were tight and sore, I'm quite happy with those times.

All of that is to say that there are glimmers of speed and that my current training is pushing me in the right direction, by all indications. I wouldn't want to go to Nats this weekend, or at least I wouldn't want to go this weekend and set my typically high standards for my swims, but I'm quite happy with my training velocity and direction right now.

Potential event lineups for Nats

Ooh boy, this is a bit tricky. I'd gone into the fall thinking I'd train for the 100/200 free, 50/100 fly, and 100/200 back. On the other hand, I also really like the 100 and 200 IM, and after the 200 IM debacle in San Antonio, I kinda want to try to redeem myself in that event. On top of that, my breast has felt surprisingly decent in practice--my BR times haven't been there, of course, but the stroke itself has felt surprisingly decent, so the 100 BR is potentially on the table. The problem is that all that adds up to 9 events, and you can only swim a maximum of 6 events. Given that nearly 1300 swimmers have already signed up for the meet with a month left to go before the entry deadline, I'm guessing there's a pretty good chance that people will only be allowed to swim 5 events instead of the normal 6. The 100 free, 200 free, and 100 back are the only events that I'm definitely doing, with the other events all vying for the final 2 or 3 slots.

I've got 3 meets, possibly 4, between now and the entry deadline, so my goal is to get through most of those potential events and see how I comparatively stack up in each one. I came into this season not planning to do any breast, but if it turns out it's actually legit this season and is comparatively better than another stroke/event on the list, then I'll just suck it up and swim it at Nats.

My first meet in this sprint to Nats is this weekend, where I'm doing the 100 back and 100 breast. I hadn't planned on doing any breast at meets this season, but with the order of events at that meet and my breast feeling decent lately, it's the only one that works out besides the 100 back, and I'm not going to a meet to only swim one event, so 100 breast it is.

So, all that said, here are my potential lineups at Nats, depending on which events I decide to do. I'm keeping myself to no more than 2 events per day, so that also complicates things given the order of events at Nats. Day 3 is locked in, it's the event lineups for Day 1 and 2 that have several potential variations.

• Day 1 potential lineups
• Option 1: 200 IM, 100 free
• Option 2: 200 back, 100 free
• Option 3: 100 breast, 100 free
• Day 2 potential lineups
• Option 1: 100 fly, 100 IM
• Option 2: 100 fly, 50 back
• Option 3: 100 IM, 50 back
• Day 3 lineup
• 100 back, 200 free

Frankly, beside the 100 back and 100/200 free, I haven't a clue what the rest of my event lineup will be. I threw the 50 back in there as an option just because of the :32 I went in practice yesterday, but unless I magically turn into a sprint backstroker over the next month, I doubt it's really going to make the short list. The 100 back on Sunday will indicate how I'm doing in it, obviously, but will also serve as a somewhat indicative proxy for the 200 back and 50 back as options. 'Nuff said about the 100 breast. 

Across the potential 4 meets before the entry deadline, I could theoretically knock out every single potential event and pick my 2-3 extra events besides the 100/200 free and 100 back from those swims based on meet results.

Honestly, regardless how it all shakes out, I'm just happy to be consistently back in the water, training hard, and finally motivated again!

First local meet of the season!

(Oops, I meant to post this last month, but inadvertently just saved it as a draft instead.)

I signed up for the first local meet of the season this past weekend at the beginning of December on a whim.

I've been pretty much out of the water for the past 9 weeks getting a new tattoo that took 5 sessions, so while I'd been able to get in once or twice every two weeks, I wasn't remotely close to legitimately training. Usually by this point of the season I'd be in pretty heavy training, but I'm effectively starting my season 2.5 months later than normal. I hadn't initially planned on swimming this meet, since I literally finished up with all the tattoo stuff the week of the meet and only got two full practices under my belt last week prior to the meet, but figured I'd go ahead and enter it just to see where I'm at.

Anyways, I signed up for a total of 5 events--100 IM, 50 fly, 200 free relay, 50 back, and 200 medley relay. I'd initially planned to wear a meet suit, but as a game time decision, decided to just race wearing my denim print speedo instead. :-D

100 IM

Honestly, this was a better race than I expected! I went a 1:04.97, which, funnily enough, is half a second faster than when I swam it while suited at my first meet last season. I'd been in heavy training at the time, but was in much better swimming shape than I am right now.

Anyways, this wasn't a terrible race. I didn't have a top gear for any of the strokes, but I felt pretty technically proficient throughout, which is a plus. Fly felt great, back felt great though I was about half a stroke too long on the back-breast crossover turn, breast felt ok, and free felt good despite slightly misjudging the breakout stroke and breaking the surface about a half stroke too early. I didn't have the speed I'd have liked, but the strokes themselves felt pretty good overall.

For being out of shape and wearing just a practice suit, 1:04.97 was a good time! If I were suited and had nailed my back-breast turn, I'd have likely been closer to a 1:03, but I'd just wanted to be sub-1:06, so I'll take it! I still have 5 100 IM times on the books that are slower than this one, so not a bad way to go.

50 fly

This one was SLOW. I went a 29.09 and had zero speed. I felt technically proficient and didn't die, I just had no speed. Besides, you know, swimming faster, the only thing I'd have changed would've been taking a second breath on the way back. I had intended to do one down, two back, but ended up doing one down, one back and that likely slowed me down a bit going into the finish.

29.09 isn't my slowest time on record, thankfully, though it is my second slowest. I'd like to think that with a suit and a second breath on the way back, I could've been in the low/mid 28 range, but oh well.

200 free relay

This was about 20 minutes after my 50 fly. Similar to the 50 fly, it was slow in general, but thankfully wasn't as comparably slow as the fly. I led off our relay with 26.61, which is just my 3rd slowest swim.

I don't think there was anything I can point at to say it slowed me down--I hit my race strategy pretty much right on the money, I just didn't have any top end speed. Sure, I might've been closer to a 26 flat suited, but I don't think a suit would've made too much of a difference here.

50 back

Well, this was an interesting race. Apparently, with the shape I'm in and with not wearing a meet suit, my stroke count for the turn and finish is a full stroke off. I had to substantially stretch out both my turn and my finish because I initiated them both about a full stroke further out than I'd anticipated. As a result, I went a 31.50. I've got 4 swims under my belt that are slower than that, so it wasn't as much of a debacle as it could've been.

This pool has the high pad on the start end, so you have to use the bars to do a backstroke start, there's no way to do a gutter start. I, uh, am not great with bar starts... At least I didn't do a back flop like I did multiple times in warmup, but yeah, I did not have a great start. That was easily probably half a second there from the botched entry to the non-ideal depth of the entry.

200 medley relay

I led it off, too, and swam it much better than my individual 50 back! Still a mediocre start, but I nailed the depth for the kicks underwater, nailed the stroke count on the turn, and was a bit closer on the finish, though still longer than I'd have liked, than I was on the individual 50. I went a 31.03, which was much closer to what I'd been hoping to go at this meet. Suited and with a gutter start, I'd like to think this would've been closer to a 30.5, but I'll definitely take it in comparison to the individual 50!

Overall thoughts

Ya know, while quite a slow meet overall, I'm pretty happy with it! I knew going into the meet that my times would be slow, I just wanted to see *how* slow they'd be. The 50 fly was the only one that I was disappointed in given that expectation, as a 29 is substantially slower than I expected given how that race felt in the water.

One big plus is that my dives surprisingly felt great! My backstroke starts were rubbish, of course, but my dives all felt much better than I expected. I didn't quite have the explosiveness that I'll look for by the end of the season, but I had good reaction times, good jumps, and clean entries.

Now that I'm back in the water full time, I'm ready for my next meet (likely in February) and looking forward to getting back in the swing of things. Starting swimming in earnest again during the painful months of December and January isn't exactly ideal...but I have no one to blame but myself for scheduling the tattoo work at this time of the year.

Onward and upward!