Back at the CSU C.T. Branin Natatorium

Coach Tim tells me that he bases a lot of his practices off of the Stanford University Men’s Swimming program.  Stanford uses a general structure that spans over six day periods to train and target various muscle groups.  This general structure is broken down into four color zones: white (heart rate 130-150), pink (heart rate 150-160), red, (heart rate 170-180, or the anaerobic threshold) and blue (heart rate 180 or higher).  The white zone incorporates the most endurance-based work, while the blue zone is highly explosive and speed-oriented.

Today was the first day back at the Cleveland State University natatorium, the dreaded 50-meter long course pool!  We had to go back to Gilmour for a month because the bottom of the CSU pool was being re-painted.  I kept these power concepts in the back of my mind as we did various sets.  I actually hopped in the water for this practice because I wanted to apply the skills I’ve learned over the past couple of weeks to my own stroke.  One thing this project has taught me is to be mindful of some of the things I myself might be doing incorrectly!

We warmed up using paddles and a pull buoy while doing IM, something I’ve never really done before.  It felt awkward at first but the main purpose was to “develop a rhythm,” as Tim said.  The main set was a 200 IM followed by 4 X 50 freestyle, four times through.  “I want you working pretty hard on the IM, but much harder on the 50’s.  The goal is sort of like a recovery set, and your 200 is the recovery.”  Being a butterflyer, however, meant that I had to do most of the 50’s butterfly.  Rhythm, I noticed, was especially important, because I felt significantly slower and more tired once I lost my rhythm.  Then, after I thought the grueling part of practice was over, we had to do the entire set again, this time a 100 freestyle and 4 x 50 IM, four times through.  You know you’re a swim nerd when you feel invigorated by horribly hard practices! (Believe it or not, this felt like one of Tim's easier practices.)