A Birthday Swim-to-Remember. (In fact 100 of them!)

Several weeks ago, I swam a 2-hour Sunday morning practice with the Excel Masters program at Long Island’s Nassau County Aquatic Center. I surprised myself by swimming nearly 5000 yards–the farthest I’d swum in a single pool session since my mid-50s.

While I was there the Excel coach, Lisa Baumann (a friend since I coached her in her teens over 40 years ago) invited me to take part in the club’s annual training event–100 x 100 (100 repeats of 100 yards)–on March 26. I immediately began giving it serious consideration. To commit myself further, I invited a few friends to join me.

I thought that a meaningful goal would be to swim 66 x 100 (30% farther than I’d swum on that Sunday morning) to celebrate my 66th birthday, on March 25. I didn’t seriously consider swimming 100 x 100 (5.6 miles of 100y repeats) since I’d never attempted it previously–even when in full health. But I told several people that if all was well when I reached 66, I’d carry on with an open mind.

Fellow TI Coach Lou Tharp and I shared a lane with Larry Maraldo and Michael Pasquale of the Excel program. We agreed to swim on intervals between 1:50 and 2:00 per 100. Lisa’s workout plan made it easier to stay engaged by breaking 100 repeats into 5 sets (and each set into 3 or more sub-sets) with the opportunity for periodic breaks for fueling up, hydrating, or visiting the rest room.

Still feeling fresh after 55 x 100: Terry, Larry and Lou front; Michaal rear.

30 x 100 (10 each on 2:00, 1:55. 1:50)
25 x 100 (1 easy, then 8 each on 1:50, 1:55. 2:00)
20 x 100 (1 easy, 1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 easy, 4 fast, 1 easy, 5 fast)
15 x 100 (6 on 1:50, 5 on 1:55, 4 on 2:00)
10 x 100 (4 on 1:50, 3 on 2:00, 3 on 2:10)

I made my own plan to swim:

Set #1 at 58 strokes per 100 quite easily. My average pace was 1:40 to 1:41. This was 4 fewer strokes/100 than than my recent 1650, and 2-3 sec. slower.
Set #2 at 60 strokes per 100 a bit faster. I averaged 1:38-1:39. Fewer strokes but the same pace as my 1650.
Set #3 I took 60 strokes on the easy 100s, 64 strokes on the faster ones. I held 1:35 to 1:37 on the faster 100s. Two more strokes/100 and 1 to 3 sec faster than on my 1650.

This would make 75 x 100, farther than my goal. If I made it that far, I’d assess whether to attempt the final 25 x 100.

I had no solid food prior to starting (I drank a protein shake on the drive to Long Island.) And I took no sustenance nor hydration during those 75 x 100, but I felt neither thirst nor hunger, reflecting how economically I had swum on them.

I felt I’d accomplished enough already and was a bit leery of swimming farther at the risk of needing a long recovery period. But Lou said he was game to continue so I said I would too. He got out to fill a bottle with a muscle-recovery drink. We each took several sips.

On the final 25 x 100 I dropped my stroke count to 60/100 and let my pace ease to an effortless 1:42 to 1:45. We sipped from the bottle between sets. When we finished, Lou and I both felt elated at achieving something significant for the first time at age 66 (Lou is a month older than me.) It had taken us about 3.5 hours. We celebrated in the hot tub.

What made this a  birthday swim-to-remember was:

Accomplishing something I’d never attempted in 50+ years of swimming. (I wonder how many swimmers with stage IV cancer have done this.)
Doing every repeat (yes, all 100) with clear focus and purpose. I made a plan–related to my recent 1650–and executed my plan.
Finishing with no fatigue, and nota hint of joint or muscle soreness.
Feeling strikingly energized in body, mind, and spirit for the next 10 hours until bedtime. In fact I felt better sustained physical energy than on most days!

Once again, swimming provides an illness-free zone, where I feel boundless and vibrant health. Not only during, but for hours after as well.

May your laps be as happy–and purposeful–as mine.

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