Do You Have a "Day One?"

Sunday, November 29, 2009

Lately, there has been a lot of talk about everyone's "day one." I suppose I'm a little confused as to the impact Day One's have on overall training plans. We are technically in the off-season for many athletes. This is the time people presumably use to recover from injuries, focus on weak-spots and generally build up a solid performance-base in which they can spring-board off of once they officially begin a build-taper period for their first race of the season.

So what is the difference between the first day of your off-season and your Day One? Is "Day One" still considered part of your off-season or the first day of your actual race season?

I imagine people give themselves plenty of dietary slack in the initial stages of their off-season to indulge in all of those things they resisted during race-season. Alcohol, fried foods, dinners out... alcohol. And of course there's Thanksgiving-time, and nobody wants to deny themselves any indulgences on that day. I've certainly given myself plenty of slack this past month, particularly the last 10 days or so spent in MI.

I do think it's important, mentally more than anything, to have your own Off-Season Day 1. To me, OFD1 means the start of looking ahead to the next season. Everything you do from that point forward is geared at preparing you in a progressive way towards your Regular Season Day 1 (RSD1), which for me would be the first day of a fixed-week training program geared at building off of the work done in my off-season and preparing me for my first race of the season. By declaring an OFD1, you mentally prepare yourself for the re-commitment of training regularly and eating right.

My OFD1 is tomorrow. I will have three straight weeks of training before I take another week off for a trip to MI. After that, I'll be back into off-season training mode again until RSD1, which I'll hash out in another post. Initial goals involve swimming three times a week (off-season swim goals), weight-training three times a week, getting 8 hours of sleep a night and EATING RIGHT. The last one is of particular importance. I want to try to follow some basic rules that will help me eat correctly and smarter along the way. We've all heard things like "nothing after 10pm," or "you can only eat sweets between 8-10am." What are some other rules you guys follow that help you stick to your guns and not break down and grab a bag of chips, a bottle of soda or say "screw it" and order some take-out Chinese food?

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No Swim(s), Crappy Swim, Awkward Swim

No Swim
The last post I made was the last time I swam. If I remember correctly, that means it was Monday, November 17th. I had planned to swim the following Wednesday and then early Friday morning before my flight. I had a feeling the Friday swim would get cut from the line-up b/c of having to take care of last minute packing & chores before skipping town for the next 10 days, but I was kinda disappointed that I also had to drop Wednesday from the schedule.

Given that I still can't run or bike at all due to the lingering knee thing, there is a lot of endurance frustration that builds up and swimming is its only release. No swimming = frustration! Rarrrrr!!!

Crappy Swim
Anyway, I brought my swimming things with me to MI in hopes of sneaking into one of the many pools at U of M or somewhere else in Ann Arbor. I successfully used the photoshop skills I acquired while at the school to forge a fake schedule which would now gain me access to the school's pool system. While, in many ways one might consider that to be a victory, the pool I decided to go to was reaaaaaaaally awful.


Even the photo of the pool turned out ugly. 

I should've thought a little harder about picking the pool they built in the center of the engineering school's campus. I mean, no disrespect to engineers, but c'mon... you're definitely not known as an athletic bunch, and apparently the university took that into account when deciding what kind of a pool would best suit your needs. They supposedly gave them 20 yards to swim, but I wouldn't doubt if they cheated them even on THAT distance.

The speed is referring to how quickly you can push off the wall, because the pool is obviously waaay too short for this to mean how fast you can actually swim across it.

I don't recall ever swimming in a 20yd. pool before, but let me tell you that even someone like me who is baaaaaarely talented enough to fall into a rhythm, was feeling the frustration of pushing off the wall so many times with so little actual swimming in between. I showed up to the gym on Monday (11/23) at 9:30pm and was in the water around 9:40pm. Unbeknownst to me, the pool closed at 10pm so I was only able to get about 1800m in.

The next day, my legs were sore.

Awkward Swim
My friend Bryan, aka top-5 swimmer in the state of Michigan, was in town for the holiday so him and I went out in search of a better pool than what I had found two days prior. I put my photoshop skills to work and doctored him up a fake schedule so we could try the "I lost my school ID but have this copy of my schedule" trick for getting into the university gyms. Our first stop was the Canham Natatorium, also known as the U of M swim-teams' competition pool. It was AWESOME. However, instead of sneakily jumping into the near-side pool and taking the chance people would mistake our use of jammers for some sort of affiliation with the swim program, we decided to approach the coach see if honesty would win us some time in the water. It didn't.


Canham Natatorium

Our next stop was the IM Building right next door. This is the oldest workout facility on campus, but originally the only one, so our expectations were for a decently-sized pool because they most-likely would have used it for all varsity and non-varsity swimming matters. Our visit was a short one, however, since it was closed already for the day.


The Intramural Sports Building at The University of Michigan.

The next pool on our list was ultimately the one I had the highest hopes for us getting into. There are multiple entrances so there would be no eyebrows raised over two guys both conveniently forgetting their IDs, forgetting their student ID numbers and printing out schedules from the architecture school. I went to the back door and was able to successfully talk my way into the facilities. I then walked quickly to the front doors just in time to see my friend getting turned away. FAIL.

We were down to two pools - the north campus recreation building (that AWFUL pool I swam at on the engineering campus) and this obscure public facility I had never heard of before. We chose the latter since there was no way in hell I wanted to swim at the NCRB pool again, even if we both could get in. So it was onto the pool of the unknown...

We show up to the Mack Pool and aren't sure if we're about to walk into an elementary school or a warehouse. It was kind of sketchy.


 The Mack(Daddy?) Pool

The website said that we'd each have to pay $4 to get in, but I wan't sure if we had to show proof of Ann Arbor residence, which neither of us were equipped with and I was unwilling to forge. We got inside and were stuffed by the site of lights being off and the help desk window locked securely. We checked the men's locker room door, but that was locked. Bummer! On a whim, we walked to the other side and checked the women's locker room door...


Ta-da!!

We were greeted with an open door AND lights-on! Again, we were still under the impression that this place could somehow be a middle-school so we resisted running into the girls locker room swinging towels around and hollering "boobies!!!!" We DID, however knock and yell in our most mannish voices that we were indeed dudes and were entering the women's locker room.

We made it all the way through without seeing any signs of life or use. However, the door to the pool was propped open so were sure that we had stumbled upon something. We both walked through the door expecting to see a woman doing laps, but were greeted with something very much unexpected...

BAM! (queue the music) Just as we walked out onto the pool deck, a whole girl's synchronized swim-team dove into the water to the music from NFL on Fox. AWESOME.

 
You can't imagine how creepy I felt when taking this photo.

Then the music stopped.

"Uhh, who are you?"

Heh, who were we?... you mean the two dudes that just walked out of the girl's locker room?

We quickly and sheepishly rushed over to the only woman not wearing a bathing suit, assuming she was the coach, apologized for interrupting their practice and politely asked if we could occupy one of their unused lanes. In the time between my question and her answer (yes), I looked around and had no idea how old these women/girls were standing around us... AWKWARD!

To clarify, they definitely were not elementary or middle-schoolers, but beyond that I had no idea how old they were or if I was about to be arrested for stripping down to my jammer and jumping into the pool with them. Needless to say, in my mind, from that point none of those girls had anything but necks and heads, and the men's locker room was locked because that's where the cops were hiding.

But like I said, they told us we could swim next to them so long as we promised to not sue them if one of us drowned. Fair enough.

We got a fairly good workout in (2400m). It was a 25yd. pool, I believe, so were able to stretch our arms out a bit, but still nothing like the 50m goodness I am used to at the pool I go to back in DC. For the record, Bryan whipped my ass, or at least knew he could and only happened to beat me by about a body-length for each of our two 1000m sets. He was breathing a lot harder than I was but I'm pretty sure he had a lot more (speed-wise) in the tank if he wanted to use it. It was cool to be swimming in the presence of "talent" and made me wish we lived a lot closer than DC is to Boston.

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Favorite Week of the Year

My favorite week of the year is coming to a close. I just had my 26th birthday on November 20th and then Thanksgiving is right around the corner. In the past few years, a few traditions have solidified themselves to make that week, already stuffed with presents, food and more food, even more enjoyable.

Some of the highlights of the past week included:


 ...A trip to Ashley's, my favorite bar in Ann Arbor, MI which has the most/best on-tap beer selection of any bar I've ever been to.
 
...A visit to one of the rehearsals of the mens choral group Measure for Measure where we sang almost exclusively in Latin and German.


...A trip to the outlet stores where I scored many sweet deals, 
including this backpack for about 70% off.

 
...A weekend at Frankenmuth, this odd little German village in the middle-of-nowhere Michigan.

...A trip to Bronner's, the largest christmas store IN THE WORLD. They had a whole section dedicated to ornaments relating to s'mores.


...A visit to Circus Bar to see a pseudo-bluegrass concert by The Ragbirds.

...Three official Thanksgiving dinners. 
Countless unofficial raids of the refrigerator.

...A trip to 6 different stores on Black Friday, starting at 3:45am and ending by 11:00am. Yes, for the third year in a row, it was DEFINITELY worth it.

All in all a great 10 days back in Michigan visiting family and friends, but at the same time I'm itching to get back into the pool and the gym. More on some lackadaisical vacation workout attempts very soon.


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Some Photos Updated

Wednesday, November 18, 2009

I finally got my computer back from the Sony people (completely fixed, completely covered by them - SWEET) so I've gone back and updated THIS POST with some pictures from the long bike ride. Enjoy!

I also just got a brand new camera - a Canon D500 (aka the T1i) - my first DSLR camera. I'm definitely looking forward to experimenting with that awesome toy and hopefully it'll be able to be used to capture me in some future races!

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Monday in the Pool, Tuesday on the Trainer (!!!!)

Tuesday, November 17, 2009

Distance Workout - 2700m
500m - warm-up
1000m - 18:17 (1:49:70min/100m)
1000m - 19:48 (1:58:80min/100m)
200m - cool-down

I then went to the gym and did an hour of weights, focusing on my back, biceps and abs.

My arms have been feeling like shit during the 500m warm-up, but i guess that's why you warm up. After that, I stretch out a bit more and feel great when I start to get into the main part of the swim.

However, I've been doing light-medium(weight) weight-training very frequently this past week and a half and feel a lot more rundown in the pool than usual. I've also noticed my form falling off at the end of my sets more-so than it did in the past.

There's also the whole 'bad-attitude' effect I've noticed in the last couple of workouts which I might also attribute to the increased fatigue that weight-training has brought on. I haven't come into the past couple of swims with that surplus of energy (positive energy) I grew so accustomed to during the triathlon training.

I browsed around on the SwimmingWorldMagazine website checking out their workouts, but none of them really seemed right for where I'm at physically. There was one decent-looking one that was made up of a pyramid structure:

100m, 200m, 300m, 400m, 500m, 400m, 300m, etc...

It had a resting time of :10 between each set and seemed to provide me with a well-distanced workout. I'm also attracted to the prospect of being able to catalog times for each one of those splits and try to maintain a specific average all the way across the board. When doing two sets of 1000m, I don't get the chance to tell myself "you've got to pick it up a bit," or "pull it back a little."

Tomorrow is another distance workout. I took today off from weight-training to see how that effects my performance tomorrow. Hopefully I get some positive feedback.

In other news, I spent about 30 minutes on the bike trainer today!! This is HUGE. My knee has been giving me shit non-stop since the marathon, and then even more-so since I ruined it further on my last outdoor bike ride a couple of weeks ago. I threw an ITB strap on it, stretched out and hopped on.  I'm now icing vigorously in hopes of doing this again on Thursday.

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Stayed Up Too Late, Woke Up Too Early

Saturday, November 14, 2009

Rats! The sprints this morning definitely did not go as planned. I woke myself up and got to the pool a lot earlier than I guess my body was ready for. The part of the workout I DID complete, I did ever-so-slightly better than usual.

Sprint Workout - 1500m
500m - warm-up
100m - 1:36
100m - 1:41
100m - 1:38
100m - 1:38
100m - 1:37
500m - drills & cool-down

Mentally, I just wasn't there today. For what it's worth, I was ready to call it quits half-way through those 5 sprints, but managed to stay in the pool and squeak out some drills first. The lanes were also super-crowded so I constantly had to deal with trying to pass people, which definitely didn't help the negative attitude I was already trying like hell to supress.

 
Of course, the lanes began to clear out on my way out...

And WOAH... Saturday mornings at the Wilson Aquatic Center is a like a HUGE day-care center - TONS of kids everywhere! Now that I think about it, the pool water was slightly warmer than usual...

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Goodbye Capiltal Hill Bikes (for now)

Capital Hill Bikes lost their lease this past week and had to have an emergency store liquidation. Translation - lots of cool gear for dirt cheap. The store opened at 11:30am and I was there at 11:41am. But alas!, the vultures were already out en force!

All was not lost! I managed to score the DEAL OF MY (SHORT) BIKING CYCLING CAREER - Profile Design Airstryke Aerobars, regularly $120.00, marked down to $30.00. WTF!! FTW!!


I used a cheaper, busted-up version of these for training.

In addition to the aerobars, I also picked up a fuel belt for $4, a random-ass Tour de France DVD for $2.50 but unfortunately had to pass on the amazingly priced $800 Zipp wheel-set.  Next time, right? HAH. I would've also like to pick up one of the AWESOME $160-230 helmets for 50% off, but even at that price it was just waaaaay too much for something I really wasn't currently in the market for. Darn it!


Score!

Since I already had the taste for finding a great dealI in my mouth, I decided to continue on and head over to Performance Bike over near Bailey's Crossroads and pick up some tall(er) water bottles, a spare tube and a form to fill out so that I can subscribe to Triathlete magazine - it comes with a free "swim.bike.run." license plate cover!... now if only I had a car...


old bottle (left), new bottle (right)

While in town, I also picked up the Cyclo-Ops riser block I had ordered from REI almost a month ago using my 20% off coupon.

Cycle-Ops Riser Block

This will go nicely with my newly-acquired Kurt Kinetic Trainer...


Scored via an awesome craigslist deal.

 Co-worker and bike-mentor Patrick tells me I'm polishing the brass on the titanic when it comes to investing anymore time or money on the concept of indoor training. He is much more hardcore than I am, so in the meantime I will make-do with whatever keeps my fire lit, knowing full well that if/when I make the transition into full hipster cycling snob, there will be a whole plethora of Fred's who would gladly purchase my trainer and supporting materials from me.

 
Full disclosure: Dinner - the Brooklyn Local 2 was AMAZING.

Jesus, my tolerance is low these days!...

Sprints in the pool in the AM!

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Wednesday... No Wait, Thursday's Swim

Friday, November 13, 2009

Yesterday: Armistice Day. I was all geared up for a solid long-distance swim, but after I made the 30-minute public transit trek up to the pool, I found a sign greeting me with the message that the pool had closed for the day an hour earlier than my arrival. Crap.


No Swimming on Armistice Day!

Today: Motivation was prrrretty hard to come by today. I debated not going to the pool at all and just heading in tomorrow morning instead (got the day off), but that would've screwed up my plans to do sprints on Saturday morning before the Michigan game. Crap. That meant I had to go today...

I convinced my roommate to come along so that I wouldn't have to do the public transportation dance by myself. I normally would've taken my Vespa, but it was already dark out and raining pretty hard - not ideal conditions. The roomie is awkwardly competitive when it comes to swimming. He seemingly races to be the first one in the water, the first one off the wall and considers warm-ups to be the ultimate life-or-death swim race. Needless to say, he is out there plowing down the competition on his first two laps, but reality, in addition to everyone else in the lane, quickly catches up to him soon thereafter. He is then humbly and repeatedly forced to cling to the wall on either end of the pool to let the rest of us pass him again, and again..... and AGAIN.

Ahh, but the workout, sans motivation, looked like this...

Distance Workout - 2700m
500m - warm-up
1000m - 20:12:46 (2:01:10min/100m)
1000m - 19:35:69 (1:57:50min/100m)
200m - cool-down

SLLLOOOWWWWWW.

Definitely not my best effort, my best form, or my best results. I'm glad I was able to get out there today and get a decent workout in, considering I was very close to just mailing it in. The arms and back muscles were pretty sore from hitting the weights two days ago. I went heavy, as opposed to light, and I think that really took a toll on my shoulders and lats re: today's performance.

My schedule calls for weights tomorrow, possibly with a visit to the pool if my friend Patrick is going, wherein I will do some simple drills and lots of kick-board work. Looking forward to those sprints on Saturday AM...

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Off-Season Goals? Why Not.

Wednesday, November 11, 2009

While I'm not sure lightly racing in one triathlon and participating in one marathon has earned me the right to call it the "off-season" just yet, the point remains - this is the time athletes use for improvement and I could definitely use me some of that!

Just like how Tom Brady came in mid-season to replace an injured Drew Bledsoe for the Patriots, or how Steve Young picked up the reigns for Joe Montana, I finessed my way into the world of triathlons late in the game and made my presence felt. How, you ask? Think Eric Gagne, circa 2008, or Ryan Leaf, circa 1998. 


Awkward sports-references aside, I trained for my first event with grand intentions of diving into the deep end and making a splash. Unfortunately, and more realistically, I seemingly tripped over myself and fell awkwardly into the shallow end of the pool... got a cramp... and then my goggles fogged up...


Actual Race-Day Photograph


However, the optimist in me fails to let that first experience define my attitude and approach to this sport and this lifestyle for the future. 

I HAVE GOALS, DAMNIT! 

Yes, it's true. I had goals. Swim somewhat normally (~30mins), bike? cycle at a respectable pace (20mph avg.) and run like you f-ing know you can (8:00min/mile).

These were not long-shots. These were not "hopefuls." These were proven and re-proven in training TIME AFTER TIME AFTER TIME.

Something obviously went wrong. Many things probably went wrong. The important thing to take out of it is the fact that I left too many variables to chance. In the back of my mind I seem to know that a sense of self-inflation largely put me in a position of over-confidence. Over-confidence led me to set my sights far ahead on perhaps too lofty of goals, while at the same time exchanging the prospect of great results for the expectation of great results.

Ok, I'm done ranting. Let's move on.


I want to establish off-season goals for each of the three disciplines:

Swim.
Bike.
Run.

These goals are all-encompassing - training times, speeds, techniques, distances, mental, nutritional, etc. I already spoke a lot about the swim, and given the whiny knee problem, you'll surely hear a lot more on how that aspect of my training is progressing. I also want to really dive deep into the biking? cycling and the walking? running and shake out some strategies and thoughts for what I can do to put myself in position to have a kick-ass 2010 season.

I always want to write something stupid at the end of these posts like "stay tuned," or whatever, but then end up realizing that the main reason I'm doing this blog is so that I have an outlet for my own thoughts and an organized way of tracking training results/practices/techniques/etc. So yeah, Sean, stay tuned, I guess, or tune back in when you want to write something else.

Uhh, this is awkward now... ok, I'm done.

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Mondays are for Guppies

Tuesday, November 10, 2009

It started with a cool 500m warm-up to get the blood flowing in my arms. They definitely felt heavy from the weight-training I did last Friday, which happened to be the first heavy weight training I had done in quite some time. Buuuut, they got loose eventually and I was able to get on with things.

I didn't want to get going too fast because I had planned to do 2500+ total yards that day, which is definitely more than the 1700-2000m I typically did (around 2000m as of late). (I departed from the two training plans below after the DC Tri and stuck to swimming fixed distances during marathon training). And as you can see, my first 1000m split was definitely higher, although there's a chance I did an extra 100m because of a counting error... (seriously, who has trouble counting to 10...). Hmm...

All in all, things felt pretty damn good. Since I wasn't sprinting, I was able to focus on my form very effectively the whole way and not worry about being way out of zone for the HR or being crazy in the head due to lack of oxygen and heavy breathing. Sweet.


Wilson Aquatic Center

"Distance" Workout - 2700m 
500m - warm-up
1000m - 20:17 (2:01:70/100m) (or if I did 1100m... 1:50:64/100m)
1000m - 17:47 (1:46:70/100m)
200m - cool-down
Hot-Tub 

I plan on swimming Wednesday and Friday. One of those days will be sprints again, but I'm struggling with deciding which day makes the most sense. I guess we'll have to see how the weight-training goes tomorrow.

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Friday Swim Workout

Friday, November 6, 2009

Alright, so I made it to the pool today to start doing some sprints. My last speed-related workout is posted below somewhere and included timed sets of 500 meters (not really sprinting, i know). Today's workouts and results are as follows:



Wilson Aquatic Center

Workout - 2000 meters
500m - warm-up
100m - 1:37 (:15 sec rest after each)
100m - 1:40
100m - 1:42
100m - 1:42
100m - 1:38
100m - 1:40
100m - 1:40
100m - 1:39
100m - 1:41 
100m - 1:39
100m - cool down
50m - kick-board
100m - cool down
50m - kick-board
200m - cool down
Hot-Tub 

Again, very surprised that the times for all 10 x 100s were so close to one another. I felt like I was putting out around 85-90% for each 100m, then closer to 90-95% near the end. It's cool to see these times (1:39:80 avg.) compared to my avg. 500m times (1:53). Nice. Eventually, it'd be nice to see the sprint times dropping below 1:30 and closer to 1:20... but that's way down the road and we shouldn't be looking that far ahead while I'm still quite a ways off.

After the swim workout, I headed to the gym and did some light weights and ab work, per my loose plan that is starting to take shape.

I'm on the fence about how to model these sprint workouts. Should I focus on doing the same total workout length and getting faster, or lengthening the number of sprints (to olympic tri distance) to 17 or so and then try to bring the times down from there?

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Lets Focus on the Swim

Thursday, November 5, 2009

I've been content for quite some time now with simply alternating between a couple of different swim workouts and feeling the progress, as opposed to timing/measuring it in any way like someone would with specific goals. Those workouts are:

Workout A - 2200 yds
Warm up: 600 choice

50 swim (rest :30 after each)
100 negative split
150 swim/drill/swim by 50
200 negative split
150 swim/drill/swim by 50
200 negative split
150 swim/drill/swim by 50
100 negative split
50 swim

250 pull, DPS or Kick (usually skip this)
200 cool-down
Sit in Hot-Tub

Workout B - 2500 yds 
Warm up: 600 choice

600x3 choice (rest :30-1:00 after each)
100 cool-down
Sit in Hot-Tub

Now those were all well and good, and there was definitely progression. Swimming felt more natural, and I felt stronger doing it. The problem was that I was going completely off of "feel" and not keeping any physical or mental stats on the amount of time it was taking me to do these workouts. What is my 100m time? I had no clue.

I feel like I've hit a point in my swim training where I could really push through and take things to the next level. What is the next level? Sadly, that means going under a 2:00min./100m average time for my sets of 500+ meters. My friend Bryan, Mr South-East Michigan High School Swimmer of the Year, tells me that doing 100s at a 1:30 pace would be a nice goal to shoot for. (yeah, real nice...) With a long winter ahead of me, coupled with nagging leg injuries, I have should have ample time to drag my ass into the pool and chip away at the seconds. Hopefully, this means a minimum of 3 days a week, but possibly 4.

Trouble is, I don't exactly know what to do to chip away at the seconds, other than swim a lot and try to swim a lot faster... There's got to be a more organized way. Right now, I'm looking at mixing in more light-weight training in addition to some "speed" workouts. By that, I mean hitting the weights at least twice a week, ideally 3 times, as well as alternating between distance-related swim-workouts and speed-related swim-workouts.

The distance-related workouts would be start at 2500 meters and increase over time. There would likely be a 500 warm-up in there at the beginning, followed by larger sets (800m-2000m, that ballpark), and then finishing with a 100-200m cool-down. Oh, and of course some quality time in the hot-tub. (yeaaaaahhh).

The speed-related workouts would focus on, well, speed. There would be the same 500m warm-up, but then I would think to follow it up with 100s, 200s or 500s done for time. The time goal would be established based on the performance of the previous speed workout. The end-goal, of course, would be to get as close to 1:30min/100m as possible.

Wait, lets try that again.

I WILL GET AS DAMN CLOSE TO A 1:30MIN/100M AS I POSSIBLY CAN.

There, that's a little better.

I established my speed-baseline the other day at the pool by doing the following workout:

200m - warm-up
500m - 9:15 (1:51min/100m avg.)
500m - 9:21 (1:52min/100m avg.)
500m - 9:28 (1:54min/100m avg.)
200m - cool-down

I was pretty surprised at the consistency of the times posted (1:52min/100m avg) and would've assumed there to be much more drop-off between the first and last sets. I felt like I was trying pretty damn hard, too.

There are a few things I think I can identify up front that would definitely help me get closer to my goal. Those things are:

1. learn to actively kick my legs - right now they often follow limply behind me only kicking every once in a while for some strange reason. there is no active thought on my behalf at all.
2. work on the form of my right arm - sloppy reach, and sloppier pull and sloppiest recovery.
3. learn to breath on both sides - this should also allow my right arm to develop a more dominant stroke.
4. lots of ab work - in addition to my legs following like dead weight, they would sometimes start to slump in the water which i'm sure does nothing to help my speed
5. hit the weights - still need to research swimming-specific weight-training exercises... (any recommendations?)
6. GET BACK TO DOING DRILLS - fist swimming worked wonders for my form, so did one-armed swimming and the "catch-up" drill.

I'm no swimmer and don't have much background in it at all. If you come across this post, I'd really appreciate any tips/advice/insight you might have on what has worked for you or what you think is not working for me.

Thaaaaaanks.

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