I'm in the process of training for the long END-WET swim that takes place in North Dakota on July 13th. Training has not been going well, due to time constraints, and when the Smelts suggested a 10k postal swim I jumped at the opportunity.
I made up my little bottle of feeds in the morning, double checked everything on my list, drove for 90 minutes to the UIC pool and then realized I'd forgotten my suit, cap and goggles. I DID find a nose clip in my handbag and a snorkel in the boot of my car, so I wasn't completely empty handed. For a change, I was wearing a bra and undies, so I could have relied on those. Thankfully my teammate Heidi had a spare suit and goggles, and another teammate Michael had a spare cap. No getting out of it.
People almost never ask me what goes on in my mind during my long swims, so here's a yard by yard description of all my thoughts:
4000-5000: hate swimming
5000-6000: hate swimming
6 x 50 @ 1:10
odds = scull
evens = caterpillar fly drill
6 x 25 shooters w/fins @ :45
6 x 50 burst + cruise @ 1:15-1:30
3 x (25 AFAP + 75 EZ) @ 4:00
Did not have time to make it to Mason today. May not before the meet next weekend. Teen Fort graduated yesterday afternoon. And I hit home runs on all grad presents! Whew. Got up at the crack of dawn today to take Lil Fort to Potomac Valley Track JOs in Maryland. She had a convincing win in the 3000 with a track PR, and moves on to the Region 3 national qualifier meet in mid-July. She didn't even seem that tired afterward. 1500 tomorrow.
I woke up feeling like an old man today. Generally tired and very sore. I was slow leaving the house but got to the pool on time. As the warmup went on i felt better and better. It was by no means a spectacular workout but it was ok. I ended up sticking around and doing a second hour with the junior racers then lifted and swam again, making today a long workout day.
400 free with snorkel
6x50 catchup on 50
8x100 with fins descend 1-4, 5-8 on 1.15
3x(2x50 on 40, 100 on 1.15)
10x50 kick on 1.05 swum 25 AFAP 25 strong
4x200 on 2.50 best average
1000 swim with snorkel
6x(100 IM on 1.50, 150 swim on 2mins)
3 rounds of(3min on vasa swim trainer, 10xbench press,10x hands inside seated row, 10xhands outside seated row,10xleg extension, 10xlower back extension, 10xleg curl, 10x military press, 10xhands inside lat pull down, 10xhands outside lat pull down)
1000 free warm down
Total 2hrs swimming 7000meters, 1hr dryland
I am really tired as i write this. My 200s with the masters were pretty weak today but managed to hold 2.17s. The goal was 2.13s but it was just not there today. The IM and 150 set was with the junior racers and it was really fun swimming with the 12 year olds. They are quick already. I was going 1.45s on the 150s .
Today's swim put me over 250 miles for the year, still ahead (barely) of my 550-mile/year pace. The last few days have been pretty crazy as far as schedule goes, so I've just been squeezing the swims in when I can. I missed Tuesday altogether, I could have gotten a very short swim in at 5AM, but opted for a few extra zzzzs to help me make the drive to Dallas, then a two-hour tour of campus, then over to Fort Worth to meet up with my aunt and uncle for a little while, then back to Austin.
Wednesday found me at Barton Springs at 5:30 AM, after only 4 hours of sleep; still dark (unlike in Wisconsin this time of year at that hour), water still cold, but I warmed up pretty quickly. It was really quite beautiful and quiet (maybe only half a dozen other swimmers); I rolled over for a few strokes on my back after the first 1/4 mile and could see the sky beginning to lighten... shades of dark blue-green interrupted by pink clouds... nice. I even did about 300 in total fly. After about 1/2 mile, I started at the 1/8-mile marker and kept up my fly all the way to the dam... about 200 yards or so, no walls, no turns, so that was a bit of a confidence booster for me, taking the fly out into the open. I paused briefly twice to avoid other swimmers, but other than that I managed to fly consistently the whole length of the spring. After a recovery swim back to the start, I did another half length of fly. I only did a mile total, then had to rush back to pick up my son and head over to College Station. Nice tour and info sessions, starting at 10 AM and ending at 2:30, it was about 3:00 before we left. As we got back into town, I realized I might have time to sneak in a second swim at Deep Eddy. At 6PM I did another 1800 M (600 Warm-up; 5 x 120 IM; 600 cool-down), so I was over 2 miles for the day.
Anthony and I hit the cold spring water of Deep Eddy again on our way back in town from Texas State U's tour in San Marcos, before the evening's activities with family. Here's what I did:
WU: 600 EZ
MS: 10 x 120 fr :10-:20 RI
2 x 240 IM
1 x 120 IM
10 x 60 fr :10 RI
CD: 600 EZ
Today I needed to get in a little more IM work... I was thinking about going over to Longhorn Aquatics for their noon workout, but Anthony had a couple of afternoon appointments on campus, so I opted for a morning swim again at Deep Eddy, but not early enough (as I found out) to join their masters practice--which I'm going to try to make one of these days. There were few enough lap swimmers around 9:30-10:30 AM that I had the lane to myself for about 1200 meters... amazing! Here's what I did:
WU: 600 EZ
MS: 5 x 240 IM on :20-:30 RI
5 x 120 fr on :10-:15 RI
10 x 60 fr on :10 RI
CD: 600 EZ
Another 3600-M day.
Tomorrow I've got to sign up online for the WI state LCM championships (our only LCM meet). I think my line-up will be 400 IM, 200 BK, 50 BK, 100 BK, 1500. The 400 IM is event #1 and 200 BK is event #3, so I'm really just treating these as LCM time trials (I don't have any other LCM times to compare with, so really have no idea how it's going to turn out... just plan to swim hard and set a benchmark). Next week I won't be tapering so much as transitioning into open water training. I'm going to keep the IM work in my routine, though, as drill work and x-training for open water freestyle.
Swam w/ Dave C next to Dave, Dave and Sam.
600 Warm up
8 x 25 - :45, no breath, 1st 4 SDK w/ fins, 2nd 4 stroke
8 x 50 - 1:30, burst to 15m + cruise + easy, various strokes
8 x 50 - 1:30 Kick, burst to 15m + cruise + easy, 1st 4 no fins, 2nd 4 w/ fins
8 x 25 - 1:00, odds easy, evens hard stroke from dive
200 Free broken @ 50s - 2:02 (:30, :30, :31, :31)
In Feb, I did 2:01 w/o a drag suit and ended up at 2:02.5 for my meet time. My 2:02 today was with a drag suit and the third 50 was pretty awful. I think this is good but I'm not as positive about improvement as I am w/ the 200 IM.
200 Cool down
AM only LCM
300 pull w/ buoy + paddles + snorkel
100 I.M. drill
3x100 @ 1:30 w/ under H2O turns
4x50 @ 1:10 kick/drill
8x25 @ :30 build
5x100 @ 2:00 FR kick
400 @ 5:20 pull w/ buoy + paddles + snorkel (5:11)
4x100 @ 2:00 FR kick
400 @ 5:20 pull w/ buoy + paddles + snorkel (5:00)
3x100 @ 2:00 FR kick
400 @ 5:20 pull w/ buoy + paddles + snorkel (4:49)
2x100 @ 2:00 FR kick
400 @ 5:20 pull w/ buoy + paddles + snorkel (4:50)
Had planned on cutting back before the Alabama Sports Festival next week, but now I'm doing a full taper with Peter. Know I need the speed work and rest, but is is hard resting so much and not putting in more yardage. We'll see how it works.
6x25 Free No Breathers (Sort of) on 1:00
6x25 Back on 1:00
6x25 Free/BAck Hard on 1:00
10x25 on 1:00
Broken 4x100 Sprint (1 minute rest between 100's)
1 - 15 sec rest at 75
2 - 15 sec rest at 50
3 - 15 sec rest at 50 and 75
4 - 10 sec rest every 25
8x50 Kick on 1:15
650 Warm up
8x25 on :45 Free/Back working breathing
8x50 Free/Back on 1:30 Burst 1st 20
8x50 Kick on 1:30 Burst 1st 20
8x25 Free/Back - down easy, back sprint from blocks
Broken 100 - 5 sec rest every 25
8x25 Free/Back working on kicking
Once again I woke up tired despite having a solid nights sleep and once again I had a good workout. It's weird how you feel has little to no correlation to how you can perform, if you just get after it. The pool was setup for short course yards this morning(I was hoping for long course and was a little disappointed it was short course).
400 free snorkel
6x50 catchup on 45
3x(4x50 free on 35, 2x50 fly on 45, 2x50 back on 45)
8x200 free on 2.50 descend 1-4, 5-8
4x50 with fins AFAP
2x(2x50 kick on 1min, 2x50 kick on 50)
Total 4400 yards
The 200 set was a really tough set but I did well. 2.10,2.07,2.05,2.03 and then 2.10,2.07,2.04,2.01. On the 50s AFAP I went 22s on the first 3 and then 21 on the last one. I felt good today.
June 13, 2013
200 free/100 IM/200 free/100 IM
3 x 200 10 sec rest #1 kick/drill by 25 #2 Kick/swim #3 drill/swim
9 x 150 on 2:30 fly/free/back/free/breast/free
10 minute pull (25-50-75-100-125-150-175) 5 sec rest between distances
This is the best I have felt swimming in the last month. I actually had a little energy and didn't get too tired as the practice went on. I can swim all the strokes again (backstroke is still a little awkward and I don't really feel comfortable breathing to the right on freestyle).
Today (June 14th) is my FLOGiversary. I wrote in my first post that I have diligently posted to my FLOG for the last 4 years. Well, diligently might not quite be the best word. I think maybe obsessively comes to mind. Anyway, my first post was my Chesapeake Bay Swim in 2009. I had been in a conference in DC and then gone to the swim (after not really swimming for a week). I stayed with my friends Bob and Gosia who drove me to the swim. I was 2nd in my age group. Bob likes making videos and made this one of the swim.
Cycle 3 is today and I am ready to go!
I arrived at the pool today after work a bit late, and found the coaches and kids all standing outside. Apparently there was a lightning sighting off in the distance over the hills, so the city closed the pool for our practice. I'm pretty sure the guards just wanted to go home.
I made use of my time though, and headed over to the East Wenatchee YMCA pool across town. Yeah, the water was warm, it was general lap swim, but it was short course yards and I LOVED it!!!
200 Free Pull
100 Kick on back
5 x 100 Free @ 1:25 (held 1:05-1:07s)
5 x 200 Free Pull @ 2:40 (held 2:15-2:18s)
10 x 50 Flutter Kick w/ board @ 1:00 (just a casual :55 per)
Speed Set of sorts:
16 x 25 @ :40
Odds Free EZ
Evens Fly Fast - 1st one was w/ 4 SDKs, 2nd w/ 5 SDKs, etc. up to the final one with 11 SDKs prior to swimming. I took only 4 strokes on the final one with the 11 kicks.
100 EZ and out
The team is gone to a meet this weekend, so no practice till Monday, unless I decide to do a lap swim...which probably won't happen. I did this tonight just so I wouldn't be 5-6 days out of the water.
Woke up early to head to over near Albany, NY, to our corporate main office for a staff pharmacists meeting. In the past, only the pharmacy managers have gone to this type of event, but they are finding out that not all of the info is being passed down the pipeline so we will now be getting invited ahead of their meeting. Interesting stuff, especially about the business stuff related to the whole chain, and I think I got more out of it than the nice lunch and mileage. (I was going to ride the motorcycle, but it was raining by the time I left home and was forecasted to continue all day - I'd have take just the wet ride home but was not up for a drenching in both directions. It's fun to get paid to ride, but not today.)
Got home in time to hit up the lap/family swim, where GregJS and Tim were working hard. I did:
200 Fr/200 Bk/200 IM drill
1 x 400 on ? (snorkel and agility paddles)
4 x 100 on 1:35 (snorkel: 50 kick, 50 fast)
2 x 200 on 2:50 (snorkel and pull with buoy; fast middle 100)
16 x 25 on :30 (1 ez, 1 AFAP + 1 ez, 2 AFAP + 1 ez, 3+1, 4+1, then 1 ez)
200 Dolphin Dives in Deep with agility paddles
100 loosen and out
(Solo/Rec/2500 yds/45 min)
Feeling good after the long swim yesterday, and I am just under 15,000 yds for the week. Might try to sneak in another swim tomorrow morning, or hit a lake this weekend. One more heavy week of training before cutting back - I'm a tad beat up and will use two weeks to recover before Kingdom. Need to look at my blogs from last year to see what I did - love that perk from blogging!
On the homefront, Emma finishes exams tomorrow and will be coming home! I have to work, so Lena and Preston will be driving my van (aka "Phantom" or "death trap") down in the morning, packing her up, and coming home tomorrow night. I gassed it up, checked the tires, (had it serviced a few weeks ago) put on new wipers and set the GPS up so that there should be no major issues. It has 216k+ miles and has a knack for mysteriously wiping the windshield (on it's own) and I gave it a fancy paint job by hand (due to various rust spots that I repaired), hence either of the two nicknames
So, I'll be saying some prayers throughout my day at work then there will be a small tomorrow night!
1900 various EZ
Can't be bothered even to write what I did. I'm pretty much a stress case right now. My brain is on hyper drive with all the moving/sports/parties/graduation activities, and I'm not sleeping well at all. Tomorrow is Teen Fort's graduation. There is a monster storm coming and some threat that there will be a power outage. Hope not! Also have Lil Fort's Potomac Valley track JOs out in Md this weekend. BZY! Good thing I'm resting as I have no time to train.
The day started with an early morning 90 minute drive to Siesta Keys Beach, Sarasota arriving at 7:15 am for check-in, number marking, and pre-race meeting. I did a quick 5-min warm up to get used to the salt water, as my last salt water swim was in Waikiki-1993. My goal was to enjoy the swim and keep my stroke smooth all the way.
It was a beach running start in waves according to event and age (as under or over 50). When the men's 3K 50+ wave started, I went in on the side of the pack and let most of the group go as I stopped about mid waist to adjust my goggles. A triangle course, the first leg was against the surf and mild swells, and then a longer second leg, with the return leg parallel to the beach. With only five minutes between each wave the course quickly became crowded over three laps around. But by the middle of the second lap I had passed most the "pink" colored 50+ caps.
I ended up with the time of 47.29, a solid result for the 75-80% effort I made in the 3k, and 5th place is reasonable considering the 55-59 age group was competitive with 40.57 and 42.47 for 1st & 2nd. Results: http://goo.gl/YHp5D
Updated June 13th, 2013 at 10:11 PM by fdtotten
AM LCM and PM SCY + Crossfit
800 (300 swim/100 kick)
4x150 @ 2:15 pull w/ buoy + paddles breathing 3-5-7 by 50
8x50 @ 1:00 kick D1-4, 5-8
4 @ 1:20 (held 1:14s)
2 @ 1:15 (held 1:13s)
2x w/ fins
4x50 @ 1:00 dr/sw by 25
3x100 @ 2:15 "Rouse 100s" (These were the special 100s I mentioned a week or two ago where you start at the 15M mark and kick under H2O to the wall, flip, do a 50 kick on your back, flip, and then kick 35M under H2O back to the starting 15M mark.)
400 @ 5:20 AE w/ paddles + snorkel (5:07, 5:09)
8x50 @ 1:00 400 I.M. PACE
RD1: BK (AVG: 42s)
RD2: BR (AVG: 44s)
4x100 @ 1:30 swim w/ fins last 25 FAST
1 mile run
20 box jumps @ 24"
20 dumbbell snatches @ 45 lbs (10 on each arm)
1 mile run
Final time: 23:58 (miles were 6:40 and 7:50, not bad running at 3:30 pm in the Arkansas heat @ 101 degrees + 85% humidity)
200 swim w/ fins + snorkel
4x50 @ 1:00 kick/drill
4x50 @ :50 D1-4
4x "Ghost Turns" (dive in, take 3-5 strokes, do a turn, be it a flip or open turn, and then sprint back to wall)
4x75 @ 1:15 500 PACE
4x50 @ :45 200 PACE
2x100 @ :15 rest (broken 200) w/ fins
8x75 @ :30 rest kick/swim/under H2O kick by 25 w/ fins
Swam w/ Roger, Dave, Dave and Sam. More taper. Had a great broken 200 IM. Mostly tried to stay with the workout that everyone else did except I cut their distance in less than half and increased my speed. E.g. they did a bunch of 400s while I did a 25 and waited for them to pass me before I pushed off again. It wasn't ideal but it worked and I mostly stayed out of Sam's way.
600 Warm up
6 x 25 Shooters ~ 1:00
3 Rounds of:
* 25 kick fly - :45, fast
* 50 Kick - 1:00, 25 fast fly/25 easy br
* 25 kick back - :50, fast
* 50 kick - 1:00, 25 fast back/25 easy br
* 25 kick br - :55, fast
2 Rounds of:
* 50 fly - :45, 25 fast/25 easy free
* 25 fly - 1:00, fast
* 50 bk - :50, 25 fast/25 easy free
* 25 bk - 1:00, fast
* 50 Br - :55, 25 fast/25 easy free
6 x 25 - 15m burst, cruise ~ 1:00
6 x 25 - odds hard stroke, evens 15m hard stroke from dive ~1:00
6 x 25 - odds easy free, evens hard stroke from dive ~ 1:00
Broken 200 IM - 2:22 (32.5, 39.5, 39, 31)
Close to my feb meet time of 2:22.5 (31, 41, 38.5, 32). Before the feb meet, I did a broken 200 IM during my taper and went 2:27. That was without a drag suit. Today, I wore my drag suit. I was really happy w/ how strong I was able to finish. That and I'm splitting the IM a lot more evenly now due to a stronger backstroke leg.
200 Cool down
(~2700 total - more than I wanted to do)
Thu Jun 13th, 2013, SCY
did not swim yesterday, travelled back to Texas
noon to 1:15
Swam with todd
SCY dove in around 12:05
Beside: Chris McKee, Kelly and Paul
Warm up LCM
went around 300
(6 x 100 fr on 1:10) on 10:00
6 x 100 fr best ave on 2:00
went 59's - 61's
(6 x 100 fr on 1:10) on 10:00 (skipped a 50)
assigned: 6 x 100 fr best ave on 2:00
did: 6 x 50 on 2:00
Jul 19 - 21, 2013 LCM
2013 USMS South Central Zone LCM Championships
Jenks, OK 74037
Back from Pan Am's! It was really nice down there - and I had a couple of pretty good swims - a nice little "come to Jesus" talk after the 50 fly portion of my 200 IM suggests that I need to work on my pathetic form.
Hubbie inconveniently got food poisoning from Firehouse Subs on Tuesday @ lunch - vomiting 7-1/2 hours almost non-stop - so those of you who were wondering why I didn't swim the 100 Br & 400 Fr (my faves) on Wednesday, that is why - we were doctoring the poor boy & racing back to Tally town to get him some IV fluids. Fortunately, we only had to stop once for him to vomit on the side of the road.
Today we are "back in the saddle" - hit the weights again this morning - how I've missed them! And then to practice - today was "stations" so not much actual distance done today. Gotta say, I'm loving the agility paddles - drops my 100m time by 4-5 sec easy w/out my noticing any extra effort at all. Hope this translates to dropped time in actual swimming as well. When I get brave, I intend to try them on the breast & fly as well - maybe on a Saturday (in my backyard, lol!!)
5 x 100 @ 1:40 P w/agility paddles
12 min @ medicine ball (2kg ball tossed back & forth while egg-beatering) 40sec on, 20 sec rest
12 min @ resistance bands (in water) - swim out ~ 20yds & go like mad for about 20 stroke cycles (4 free, 2 fly, 2 breast)
8 x 100 @ 1:30
6 x 100 K @ 2:15
200 easy - then off to work
Total: Not Much!!
Mon June 10, 2013 PAN AMS
Event 30 Men 50-54 50 LC Meter Backstroke
WORLD: W 28.60 8/5/2011 STEVE WOOD, USA
NATL: N 28.60 8/5/2011 STEVE WOOD
Name Age Club Seed Finals
1 Rasmussen, Anders M 50 TXLA-USA 29.50 29.54
felt pretty good, It's hard to race BK outdoors
when I pulled up on the start the wall felt a little slippery so I eased back and opted to do a start with less up & more out
Tue June 11, 2013 PAN AMS
Event 32 Men 50-54 200 LC Meter IM
WORLD: W 2:18.05 7/25/2009 JAMIE FOWLER, USA
NATL: N 2:18.05 7/25/2009 JAMIE FOWLER
Name Age Club Seed Finals
1 Rasmussen, Anders M 50 TXLA-USA 2:22.55 2:22.45
30.72 1:09.45 (38.73) 1:49.87 (40.42) 2:22.45 (32.58)
cruised the fly and back, both were too slow,
worked the BR & free, really good BR split
2 Francois, Jean-Marc 50 ECA-VEN 2:25.00 2:30.24
31.60 1:10.77 (39.17) 1:54.98 (44.21) 2:30.24 (35.26)
3 Vicioso, Danilo 50 DOM-DOM 2:30.00 2:31.13
31.21 1:10.67 (39.46) 1:57.79 (47.12) 2:31.13 (33.34)
AM only LCM
Bob Steele's last day with the team. We really didn't swim much at all. Did a lot of race analysis by way of starts, turns, and kick outs. We then spent the last 30 minutes of practice playing with all manner of "toys" he brought with him.
Total: 1000 (estimated)
On a side note, we also tested relay start reaction times. Results: .05, .04, .04, .02. Selling my relay take off services to the highest bidder for next nationals :P
I was so looking forward to being one of maybe 6 people in the pool this morning but NOOO. We had 12. These kids who are cross training and they each think they can get their own lane when they can barely swim.
Oh well I made the most of it and shared with one of the real swimmers.
400 free w/paddles & bouy
300 free kick w/zoomers
10x100@2:00 as 50 free/50 back w/paddles held 1:48's not as strong as I would have liked but considering how I felt this was good.
500 free kick w/zoomers
400 free w/snorkle
100 free EZ
Total 3500 meters