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Seven Days to Race, Three Days of Rest

11 December 2022


Race day for the Swim Ontario Masters IM Fast meet is in seven days and the psych sheets are out. With my swim specialty most decidedly not being sprinting and my advancing years, I had no illusions that I'd be in the fast heat of any of the 50s, but, assuming they're running the full 10-lane course, it appears I squeaked into an outside lane for both the 50 backstroke (?!?) and the 100 IM. For my entry times, I used my fastest times swum since coming to Canada at the start of 2019, which, with the exception of the 50 fly done this spring, were all done at the 2019 version of this meet.


I'm starting to more seriously rest now, taking a very easy 1,650-yard swim on Thursday and an even easier 800-yard swim on Friday before this slightly longer workout Saturday morning, a variation of a workout I did back in 2011, seven days before US Masters Nationals:


Warmup sets (1,200 yards)

  • 1 x 400: IM kick-drill

  • Going remaining sets straight through on the intervals

  • 4 x 50: 3 on 0:45 light descend free (34.4, 33.7, 32.2), 1 easy on 1:05

  • 4 x 25: on 0:40, distance-per-stroke (DPS) free, spin backstroke, build free, easy backstroke

  • 4 x 50: 3 on 1:00 light descend kick w/board dolphin-flutter (44.3, 42.6, 40.7), 1 easy swim on 1:00

  • 4 x 25: on 0:40, distance-per-stroke (DPS) back, spin free, build back, easy freestyle

  • 4 x 50: 3 on 0:45 try to hold near 30 freestyle (30.6, 31.1, 31.4), 1 easy

Speed(ish) sets (1,100 set / 2,300 yards total)

  • 2 x 50: on 1:30, 25 fast-25 easy, fly (13.8), back to flip (15.1)

  • 3 x (4 x 50)

    • #1 fast on 1:00, fly (30.5), back (31.5), free (28.1) by round

    • 3 x 50: active recovery on 0:45, 1:00, 1:15

  • 2 x 50: on 1:30, 25 fast-25 easy, fly (14.1), free to flip (13.3)

  • 7 x 50: active recovery on 0:40, 0:45, 0:50, 0:55, 1:00

I was then going to run through the last round of the Popovici 200 sets, but a lady jumped in to share the lane and I just didn't feel like I should swamp her. Instead, I went a 200 kick for time with a board (2:54.2) followed by another round of 7 x 50 active recovery.


I cannot say that I felt any speed today, nor did I feel at all rested, but could feel some power returning.




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