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
Wednesday June 12
3 x (200 pull on 3:00 then 2 x 50 on 1:00 #1 90% #2 100%)
6 x (3 x 50 #1 drill/swim on 1:10, #2 sprint on 50, #3 easy free on 1:00)
Rounds 1,3,5 breast, Round #2 back, Round #4 free, Round #6 fly (Yea, I made a whole 50 fly)
4 x (75 kick on 1:10, 50 easy on 1:00, 25 sprint on 20)
This is the first complete work-out I've done since mid-May. It was our quality day so the yardage is a bit lower than the other days but I still very pleased.
I have felt better the last 3-4 days than I have for months. Even though I didn't feel terrible in the weeks leading up to my diagnosis, I now realize how poor my energy had been.
I had a great weekend with my college roommates. They know exactly how to make me laugh. I had follow-up testing on Tuesday. The tests showed improvement in the tumor markers and the size of some of the tumors in the liver. The appointment with the oncologist was a bit sobering for reasons I won't get into (The ultimate goal for the treatment now is to eventually have surgery but it is not clear that will become possible). After that I spent some time trying to change my half empty glass into a half full one. I wonít lie. I did cry a little. It is funny because sometimes I can find strength and calm in unusual places. Last week, I read 20 Question Tuesday on usswim.org with Christine Jennings. The interviewer asked her about coming back from her disappointment of missing the Olympic Team. There was something she said that was a simple concept but even when I read it last week I thought that it was very true so I went back and re-read it.
"Hope. You canít go forward without hope. . . . . I look back and honestly tell them I couldnít have gotten through it without hoping and faith, and believing something good would come out of that. If I hadnít done that, I would have fallen and been a wreck. You need to have faith and hope."
I have hope and I have faith. I have a wonderful husband and beautiful children. I am optimistic and I will go forward.
Cycle #3 is this Friday.
I arranged to meet up with GregJS for another dip into the Harriman Reservoir over in Wilmington for a longer open water swim to gear up for the upcoming open water season. The weather forecast was not all that spectacular, which made the idea of swimming more appealing in order to get some exposure to less than ideal conditions. Picked up Greg with his kayak and we dropped-in at a different spot than our two swims last year.
The tributary leading into the body of water was indeed roaring from all of the rain as of late. The water was easily eight feet higher than last summer, and the dock was a tad submerged as you can see in picture below. Air temp was ~60, water at 62, with a light drizzle falling from the overcast sky. Due to the conditions, my plan for a 2.5-3 hour swim was changed to "let's swim to the first bend and see how it goes."
The water was chilly, and it took a few hundred yards or so to get my head into the water comfortably. We swam for about 15 minutes before the sun poked out, and it would shine for a bit but then hide again for the duration of the swim. The wind also picked up a bit on that original leg of the swim, with whitecaps forming above the 8-12 inch swells. We ended up getting a tad lower in the reservoir than the last swim, circling around the small island before turning back. One lone motor boat out on the water today, and we only caught a short glimpse of it well away from us.
I adjusted my feeds a bit. Took water at 30 min, then electrolyte mix on the top of the hour and maltodextrin feed on the bottom, but both at a lesser concentration and caloric count. Worked out well, and I also tried a powerade fruit packet thingy at 1:45 that settled in my stomach well.
The last 30 minutes was a beast! Mind you, it took us ~15 min to swim down the same distance from the dock, but it took over 30 to get back. The water was rolling and I felt a bit like I was in one of those Endless Pools - pretty epic! Did get to alter my stroke a bit to see how it affected my progress, which was slow. Finally got to the dock and I was able to sample some warm tea that Greg brought along. I think he took the worst of that last stretch as the wind picked up (as the rain did as well) with the chop drenching him pretty well, while I was already wet and protected a bit from the wind.
The track of the swim is here and documents the 3.76 mile (6k) swim completed in a tad over 2 hours. Only odd occurrence was a cramping of my left pinky toe. Another hearty thanks to Greg for braving the weather with me.
400 mix up
10 x 25 @ :30 w/fins
-odds underwater kick
5 x 75 @ 1:30 (25dr,50 build)
-went odds bk,evens br
8 x through
- 4 x 25 kick @ 40 IM order
- 100 IM @ 1:50
5 x 75 @ 1:20 (25 stroke build, 50 free fast)
4 x 150 @ 2:15 pull build
First time back in the water since racing last week. This is just what I needed. Cruised through all of this and focused on just stretching out.
I had a good meet in Sarasota last week. We don't have a LCM pool here to train in and my training had been very sporadic leading up to the meet. I had mixed emotions and expectations leading up to the meet. Needless to say, I am not a great LC swimmer.
We arrived in Sarasota as tropical storm Andrea was building strength.
Although my times were good for me, my splits were awful. Felt strong but out of shape (if that makes any sense).
4IM seeded at 6:46.60 , went 6:44.52 6th place
-I have NEVER done this LC and survived. Mission accomplished!!
-My mind said "You can do this!"
-My body said "Hurts, don't it!!"
-immediately after my heat the cleared the pool/deck for the storm. No w/d, so I waited in line for a hot shower and stretched out a bit.
2.5 hour storm delay
50 free seeded at 33.10, went 32.25 20th place
-signed up for this just for fun
200 bk seeded at 3:09.21 went 3:04.94 12th place
-It has been a long time since I had a PR in a 2bk in any course.
-Very happy and feeling loose and confident.
100 free seeded at 1:12.85 went 1:11.58 15th place
-First time for this event also, so another PR.
-Realized that I don't like this event at all.
-Went into the locker room after wards and had some friends tease me about the piano I carried the last 50. It wasn't pretty.
200 free seeded at 2:42.97 went 2:38.93 10th place
-another PR, WTH??
-REALLY died on the back half
This was an incredibly well run meet and I need to give props out to everyone that made this possible. Sarasota is a beautiful place and my teammates and I had a wonderful time.
I woke this morning with some discomfort in my left ear and some nasty drainage, so I am pretty sure I have an ear infection. I still swam but felt really old and really not on my A game today. Of course my coach decided today was the 20 minute swim for distance day as the main set. I did not feel really bad, just not like I did on Monday where I felt really strong.
400 free with snorkel
6x50 alternating finger drag and catchup drill on 50
8x100 free on 1.25 descend 1-4 and 5-8
Timed 20 minute swim for distance
10x50 kick with fins on 50
Total 3725 meters
I ended up going 1625m on the 20minute swim which is somewhere around 1.13 pace which is pretty good long course. I broke the swim down by 400 in my head and negative split the halves. I went off the big clock and in some ways psyched myself out of a really good swim by setting out at 5min pace per 400. Coach says we will be doing this once a month through September so I will have a few chances to better my swim.
Updated June 12th, 2013 at 11:47 PM by StewartACarroll
Long time no blogging! I've been so busy with end of year school stuff and work that I haven't been on USMS.org very much lately. I am so glad it is the summer and I can get in some good training!
My girls quit karate, so I took over the balance of their annual pre-paid dues and now I am doing the adult cross training class on Tues/Thurs nights until the end of the year. YIKES! That's a lot of prepaid classes!! No, actually I really like it! It's 1 hour but we often go overtime to about 1:20. In fact, I like it so much i'll probably keep it up!!!
I must say, I started in great shape due to P90X and Insanity. Of course, one can always improve. I want to be able to do pull ups on bars where you have to bend your knee. No cheaty kicks. I cannot even do ONE right now!!!
Swimming-wise i'm not as consistent with exactly what to do each week, but manage to get in good sets. Yesterday I swam on my own and made a point of doing a fast 50 off the blocks. It felt as good as ever, which isn't great but I suppose you have to go through mediocre purgatory before really getting that awesome fine tuning. I went 29veryflatlongsecondto30 but it was still 29didn'tsee28. I would like to get to 28's as consistently as I can ho-hum-am-I-swimming-today-yes-i-suppose-i-will get up and 28sty with no fanfare. If I 28'd it now, it would be like, is anyone around? did you see that? Wasn't I awesome? (SCM)
I am quite happy with my backstroking. In fact, i've decided that my main events will be:
4 x 50's
The really nice thing about these events are when you think about what you do in workouts. Mostly sprint bits, IMs, heavier sprints on the 50 free, and any conditioning set is...backstroke! That way, I can totally avoid doing sets like 8 x 100's freestyle. I just do 'em backstroke!
No plans to race this summer. I really don't like LCM so I see no reason to do it. I will try to swim meets in SCM as much as I can, but it always conflicts with local USA SCY meets. I'd like to get some backstroke USA times in, and all my times are getting stale and I should enter some meets and built up my arsenal SWIMS times to at least within a 2 year range.
Swam w/ Dave next to Dave, Dave and Sam. Dave C and I are Tapering for the Alabama State games next Saturday so we went with a different workout. There aren't a lot of Master's meets close to us (within about 100 miles) and I wanted to do a mid-year taper. So, this was it. Here's what I'm swimming:
Most of these I don't normally swim and I've never competed in the 100 fly. So, this is kind of a fun experimentation meet. As an extra bonus, I get to swim on my kid's Madison Dolphins team. I'm definitely looking forward to that part of the meet. We have 5 adults swimming on the team and 45 kids. It should be a lot of fun.
600 Warm up
6 x 25 Shooters ~ 1:00 2 back, 2 front, 2 flutter
6 x 25 Blast 15m, cruise ~ 1:00, Fly/Br/Fr
6 x 25 - 1:00 Fly/Br/Fr, sprint
10 x 25 - 1:00 IM Order, hard
100 Free as 75 Free + :15 rest + 25 Free
100 Free as 50 Free + :15 rest + 50 Free
100 Free as 50 Free + :15 rest + 25 Free + :15 rest + 25 Free
100 Free as 25 Free + :15 rest + 25 Free + :15 rest + 25 Free + :15 rest + 25 Free
4 x 50 kick - 1:15, blast to 15m, cruise
4 x 50 kick w/ fins - 1:15, blast to 15m, cruise
200 Cool down
Swam w/ Sam and Dave.
600 Warm up
4 Rounds of:
* 25 Fly/50 free - 1:10
* 50 Fly/25 free - 1:10
* 75 Fly - 1:10
My fly hasn't be clicking lately (probably because of my back) so this kind of hurt. I did make it but not quite as easily as I usually do.
4 x 75 Free - 1:10
4 x 75 Free - 1:05
4 x 75 Free - 1:00
4 x 75 Pull - 1:10 (Swim 100 on 1st and last 75s)
4 x 75 Pull - 1:05 (Swim 100 on last 75)
4 x 75 Pull - 1:00 (Swim 100 on last 75 -1:01)
12 x 100 Up/down kick - 1:40 (:10)
100 Free Timed (1:02)
100 Cool down
Needed a recovery day but I don't see how this was, especially when my elbow started hurting toward the end.
500 free kick w/zoomers
4x50@1:15 breast pull w/zoomers
4x50@1:45 breast scull drill w/snorkle
4x50@1:15 accordian drill w/snorkle
4x50@:15RI breast using only 1 arm and the opposite leg - the non working arm is holding the non working foot this is an ackward drill but it does serve to strengthen your stroke and help you figure out the most effective way to pull and kick so the first one is rt arm & lt leg then switch to lt arm & rt leg
300 breast kick
200 back EZ
Total 2500 meters