Reflections on USMS Long Course Nationals - Geneva, OH
USMS LC Nationals was my midway point in my 18 month goal to break a FINA World Record in the 40-44 year old age group. For 2020/2021, I had the most consistent block of water training that I have ever had. The yardage was not high, but the quality was there. In addition, I had 6 months of strength training under my belt which I hoped would show up in the water. After USMS SCY Nationals in Greensboro, NC (July 2021), I knew I was on track for my 2022 goals. I had minimal strength training after that competition and instead focused on water fitness that I would need for a LC meet. LC Nationals was another checkpoint along the way to focus on race strategy and execution. Despite being prepared for the competition, I tried not to limit myself to time goals. The only specific number I had in my head was breaking 29 in the 50 breast. Everything else was centered around racing and executing those races.
50 Breast - 29.34 - PB by 0.03
Race Video Link
Race Thoughts
I swam breaststroke in the 50 free event to get one race under my belt prior to the 100 breast. I wanted to see how a 50 LCM would feel at race pace and stroke count to help me better judge how fast I needed to be out in the 100. Overall, I was happy with the race results. I spun quite a bit on the entire race and never fully had my head position in streamline at the end of each stroke. I still held my 24 stroke count which is high for a 50, but right where my sweet spot seems to be currently.
100 Breast - 30.38/33.91 1:04.29 - PB by 0.40
Race Video Link
Race Thoughts
I knew this was going to be a very tough and fast race with Adam Ritter swimming right next to me. My goal was to swim in my own lane on the first 50 and then try and pull away during the last 25. Watching the race video, I was destroyed off the start and the turn, but my 2nd half of each lap allowed me to pull ahead. The video clearly shows that with a better start, push off, and pullout, I could easily be in the 1:03 or faster range. Stroke count was 17/22. I should have been 18/22 which could have also put me in the 1:03 range. Needed to push the tempo just slightly on the first 50 to go out 30.0 or faster.
200 Breast - 33.37/37.72/37.80/38.17 - 2:27.06
Race Video Link
Race Thoughts
Out of all the events this weekend, I am a bit disappointed in myself here. I let my fear of the 200 and the pain involved get the better of me. I know that for a fast 200, I need to be out 1:09 flat or faster. A 1:11 does NOT cut it. My splits were even throughout the race, however my stroke counts need to be higher on the 2nd and 3rd 50 if I want to have a chance at a PB. In all context, this was my third fastest time I have ever swum the race and faster than I was in Gwangju in 2019. For this race, I need a bit more training than just 7k/week with a 6 week surge at 10-15k/week. That is simply not enough fitness to really shine in a 200 LCM.
50 Breast - 29.03 - PB by 0.31
Race Video Link
Race Thoughts
This is the 50 breast time that I knew I had in me. My one goal for the meet was to break 29 seconds in a 50 and this is pretty darn close. I had a great race with Ronald Hehn next to me. My first 30m of the race was a bit choppy and I was not able to get into a good rhythm with my stroke. My head position and arms were not as snappy as they needed to be. The last 20m of the race was perfect for me. In the video, there is an exact moment where my stroke transitions from choppy to snappy and I accelerate away at that point. I held the same 24 stroke count that I did on Friday’s swim. Overall, I am thrilled with this result as well. I even gave a little fist pump at the end which is pretty abnormal for me.
50 Fly - 26.32 - PB by 1.06
Race Video Link
Race Thoughts
This was purely a fun race that I had not swum long course in 6 years. I wanted to see where I stood with my time compared to the Gwangju 2019 results. I’m considering swapping out the 400 IM for the 50 Fly so that I’m more competitive in the 200 IM the next day. Plus, the 400 IM is my nightmare of an event and I will leave that for the distance folks! I had a good start, 3 breaths with good tempo overall. I’m sure I could reduce the breath count to save a few tenths, but that can happen next time I swim it. With a little more power in the weight room, I’m confident I can get this down into the 25 second range.
200 IM - 28.25/36.56/37.45/34.26 - 2:16.52 - PB by 0.60
Race Video Link
Race Thoughts
At the end of the long meet, I knew this was going to be a tough race physically and mentally. I knew that Ronald Hehn and I were going to be 2:17 +/- a second and neither of us would be able to pull away from the other in the race. In addition, we both have similar strengths (breast/fly) and weaknesses (back/free) so it would be side by side the whole way. I cruised out the first 50 fly. On backstroke, I checked my split and saw a 28.25. That time was a bit faster than I thought, so I knew the back half of the race may hurt. We touched dead-even at the 100 mark. I was able to pull ahead just slightly in the breaststroke, but I wasn’t ahead of the body length lead that I thought I needed to pull out the win. I pushed off the wall on my free leg and said “crap, my legs are spent” which is pretty common for my 200 IM as I do very little freestyle kick. I thought Ronald would fly right by me so I decided to try and hang with him as long as I could. I mentally switched off twice on the final lap, only to refocus and try to win the race. When I saw that we were still even with about 20m remaining, I gave the race everything I had and got my hand on the wall first. I can say with certainty that Ronald was the only reason that I had a PB. My arms and legs were both cramping hard at the end. It was a pure, fun, race.
Next Steps
After reflection over the last few days, I’m excited that I am on track for my goal of breaking a WR. There is still a lot of work to be completed to lower my personal best times at age 39, but I think after 8 months of focused training, I should be able to get there. The results of the competition show that I need to focus on both strength and in-water fitness. A LC meet will require both and I cannot let one or the other slide. I also know that I cannot do this alone. Training solo for an extended period of time, especially in the winter, is extremely difficult. I hope to rely on my training group at the local YMCA to push me along.