Ramping up the volume

Ramping up the volume

The week so far:

Monday morning, 4600 SCY at OSU. Monday evening, 2400m OW at the quarry.

Tuesday afternoon, 6000 SCY at OSU.

This morning (Wednesday), 3300 SCY with the Sharks. This evening, 4000 LCM at OSU.

For those keeping score at home, that’s 20,899 yards in 3 days.

Up next: two recovery days before Saturday’s 6K in Windsor, CO.

I was aiming for 40,000 yards this week. I’ll probably come close.…

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This is awesome

This is awesome

This was posted a few days ago on the Daily News of O.W.S. – it’s the finish of the Men’s 10K U.S. National Championship last weekend in Long Beach.

This is why these guys train so hard – to be at this level, you need not only endurance but also speed. After 9,500m at a pace most people can’t hold for 100m, it all comes down to a sprint. The dude nearest the camera (Chip Peterson) is using an 8-beat kick! Simply… awesome.

Steven Munatones’ detailed write-up (including the women’s race) is here. His write-up of the 5K is here.…

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Interviews!

Interviews!

As Chris Anderson described in The Long Tail, the internet has made possible a previously unthinkable wealth of content for niche interests – e.g., Masters and open-water swimming.

Here are two great examples from the past week:

First, Rich Abrahams. The consensus “swimmer of the meet” at the recent Masters Nationals in Atlanta, Rich threw down a 49.4 100 Free and 22.1 50 Free. Fast times for anyone, but guess what? He’s 65 years old. In other words, not just fast, but almost-unbelievably fast.

How did Rich do it? Through several candid posts on the USMS forums and a video interview with Swimming World, you can gather hints. The most interesting nuggets, to my mind:

  • his focus in practice on lots of race-pace swimming
  • his approach to dryland training:
    • focus on overall, balanced strength rather than swim-specific strength
    • one long workout Sunday morning, one shorter workout Wednesday (providing several days recovery between each)
    • the importance of long-term consistency (i.e., over several decades)
  • his preference for swimming with 1-3 like-minded training partners, rather than with a team

Second, 2008 open-water 10K Olympian Mark Warkentin.…

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Back in the saddle

Back in the saddle

After a day off following the races in North Carolina, I’ve strung together as good a 4-day stretch of training as I’ve had in several months. My volume is up a bit (I’m on pace for ~29,000 yards this week), but especially the intensity.

Monday I pounded out 4,000 SCY (including 1,700 of kicking) right after lifting (session A). Tuesday I combined SCY & LCM for 3,740 yards, again right after lifting (session B). This workout included the following race-pace set (LCM):

  • 4x {200 fast, 100 easy} @ 6:00
    • 2:28, 2:27, 2:27, 2:15 (pull)

Those times don’t appear all that great, but given that I lifted right before, I was pleased. Wednesday I reached 5,000 SCY despite soreness from 2 back-to-back lifting sessions. Main set:

  • 4x {500 @ 10K pace, 10 sec rest, 200 build to fast, 50 easy} @ 10:00
    • I held around 5:55 for the 500s and 2:16 for the 200s.

This morning I managed 3,500 LCM in just over 50 minutes, with just one set:

  • 5×700
    • #1 warm-up @ 11:00
    • #2-4 moderate descend to 10K pace @ 10:00
      • 9:32, 9:27, 9:25 (pace of 1:21.7, 1:21.0, 1:20.7)
    • #5 warm-down

Tomorrow and Saturday I’ll dial it down slightly – a necessary recovery from the past 4 days, but also to hit Sunday’s race (USMS 1.5-mile O.W.

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Race Report: USMS 1-mile Champs (Huntersville, NC)

Race Report: USMS 1-mile Champs (Huntersville, NC)

RESULTS:

Huntersville, NC, site of the USMS 1-mile Open Water Championship, is a 415-mile drive from Columbus – through the rolling, verdant hills of West Virginia, western Virginia, and into the Lake Norman area north of Charlotte. We broke up the drive in both directions with restorative lunches in Charleston, WV. Bluegrass Kitchen going south, and Tricky Fish going north (both highly recommended).



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