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. Such training events are held annually by Masters groups around the US. I’d never previously given serious thought to participating in one, thinking that 100 of anything had great potential to devolve into an exercise in repetitive tedium.

However this time, I reacted differently, thinking initially “If I’m ever going to experience this, now is the time.” I also relished the challenge of finding a way to maintain great focus and clear purpose throughout. And finally, since my 66th birthday fell one day earlier, I could at least aim to swim 66 x 100, which would be 30% farther than I’d swum on that Sunday morning and more than I ever swam in a college workout, nearly 50 years ago. Once I committed, I invited a few friends to join me. TI Coach Lou Tharp accepted.

Lou 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.

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

Lisa’s workout plan provided a structure for planning and engagement. She broke the 100 repeats into 5 sets (and each set into 3 or more sub-sets) with provision for periodic breaks for fueling up, hydrating, or visiting the rest room.

  • 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 (“Speedplay”: 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 the first three sets–75 x 100 as follows–referencing the life-and-health enhancing 1650 race I’d swum two weeks earlier:

  • Set #1 (30 x 100) 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 (25 x 100) 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 (20 x 100) 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 take me beyond my birthday goal. If I made it to 75, 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 swam on them.

I felt pleased by accomplishing that much–and some concern about swimming farther at the risk of needing a lengthy 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, quaffing the rest of the recovery drink.

What made this a  birthday swim-to-remember?

  1. Accomplishing something I’d never attempted in 50+ years of swimming. (Indeed, I wonder how many swimmers with stage IV cancer have done this.)
  2. Doing every repeat (yes, all 100) with unbroken focus and clear purpose. I made a plan and executed my plan.
  3. Finishing with no fatigue, and not a hint of joint or muscle soreness.
  4. 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! (And two days later, when I swam a Masters practice in New Paltz I felt no fatigue and swam quite well.)

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

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