As Nationals approaches I have a new bag of techniques and skills to prepare. Some have been given by Coach Russell, some by Dan, some by Laren, some by Mykleby, some by Adam Mania, and some by little old me! lol.
Just to document them...here goes:
1. thumbs up on recovery of breaststroke and land with palms down.
2. anchor catch of breastroke wide and well with elbows high over hips.
3. on breaststroke turns (and all turns) place feet high on the wall.
4. on breast turns, allow feet to be above head on initial pushoff until snap the dolphin kick, then neutralize head position and be sure to EXPLODE out into the stroke not use a long stretched out pull to begin race/swim.
5. on free turns, try to cease snapping the flip. Legs working too hard and too far from wall to be of good use. Come closer to walls and roll turns tighter without snaps.
As for races...I had a good showing at Y Nationals last weekend. Things I learned and want to repeat:
be sure to get at least 200 dolphin or flutter kick in before even trying BR kick. Need blood to the legs. Pay lots of attention to warming BR up adequately. Groin and Hip Flexors need help. Also, for freestyle do several 50's or 25 in which I up-tempo my stroke a few times per length until really turning over by end of length.
Buildups essential. Stay warm till events. Wear more clothes.
50 FR: Starting to use strong rapid dolphin off start with amplitude. Ride the B70 glide and explode to the surface. take one or two strokes on top of water to settle into sprint tempo. As approach flags, BREATHE, and up tempo to charge the wall. Feet high on turn and two to three dolphins before flutter and breakout. Get hips rolling on breakout and continue using hip action thru rest of 50. Keep hips from dragging and concentrate on good catches, fast tempo, and high elbows.
100 FR: Dolphins off start and turns are a new must! Ride the glide to surface and stay HUGE in stroke feel the height of the body position. Keep kick relaxed but useful, breathe 4, 2, 2, 2. On second 25 remember to breathe and not get ahead of self on tempo. Work 2nd turn and explode into up tempo 2nd 50 swim. Employ strong and fast legs and keep hips rolling and arms stretched to good catch. Pay attention to finish, plan for it but charge to it.
100 IM: This race still eludes me a bit. I need to practice up tempo-ing my fly to get out faster. DOlphin off the backstroke walls and ride the glide. Faster underwater for sure than me swimming backstroke! LOL. relax the fast turnover. Need help on better catch. Lead with shoulders instead of flat. Be certain of stroke count and BA/BR turn. Take 3 buildup strokes to breast sprint. Roll hips and employ every last effort for FR. Stay HIGH!!
50 BR: key is warm up here. must work on build ups in warm up to have mental security in stroke. After exploding out of underwater dolphin and surfacing, take 1 big catch ans set hips stroke, then 2 build up stroke to sprint tempo. Employ same after turn except only one buildup stroke. Remember to keep hips high on surface. Must practice BR kick WITHOUT board to do this. SHOOT hands relaxed.
100 BR: Think 100 free approach here. The key is NOT a slower tempo stroke with long glide to stretch out first 50. INSTEAD keep tempo up and have confidence in how strong I am. Keep hips high and swim gorgeous. On second 50 worry then about fatigue. Better to go out too fast than too slow. Work 3rd turn hard and dolphin and accelerate to finish. Keep head low always! No looking ahead or to side. Face down.
50 FLY: I have been leaving this event to chance. The competition is too fierce to do that so....I plan to practice up-tempo-ing my fly this week and next and in HQ doing at least ONE 50 FLY. This should help the IM too. Increase ability to hold amplitude in underwater dolphin at a fast pace. Race pace dolphin kick practice a must! Ride glides. B70 will be gone before I know it.
HYDRATION: sipping water good for a time. If 1-2 hours, then water fine. After 2 hours, need Gatorade (orange was fine) Sip slowly and then back to water.
Hard practice last night. 2400 main set left my legs too tired and on verge of cramps to kick well. Went back in this am to add to that yardage and think thru some drills and wall work that I had been given at Y Nats.
Borrowed Laren's Monday workout.
YOGA 1 hour
300 Pull WU with paddles
1. br kick
2. br drill (sculling)
3. br drill (two kicks per pull)
4. br drill (alt dolphin kick with br kick by strokes)
5. bro drill ( 2under 2 over)
25 flutter on back, 25 flutter on stomach, 25 fly on back, 25 fly on stomach
2x25 hard on :30
1x50 easy free on 1:00
SCY, with Carrie
A bit of pace work today with a few sprints thrown in.
500 swim free
300 IM drill
200 kick rev IM
6 x 50 on 1:00 alt. drill/build by 25: odds free, evens choice
(went fly-back-breast on non-free)
swim 8 x 50 free on :50 at a comfortable pace
(39-40 on these holding 16 spl)
repeat 2x on 4:00
swim 50 free FAST off the blocks
(went 29 on both)
swim 8 x 50 back on 1:00, best average
(held 41± w/16-17 spl)
swim 50 fly FAST off the blocks
pull 4 x 75 free smooth on 1:30
Total: 3000 yards
Updated April 21st, 2010 at 12:21 PM by poolraat
This workout was alittle tougher than usual when I put the effort into it. No leg issues today, I have to thank ART and massage to the healing process.
400 Free pull w/board
9x50@1:15 1/2 pull 1/2 kick Fl/Bk; Bk/Br; Br/Fr
4x25@:45 Fly w/fins
100 Fly w/fins for time 1:13
250 Free easy
400, 300, 200, 100@:30R Free w/paddles & bouy
200 Fly w/fins for time 2:51
500 Back w/paddles & board
4x25@:45 Fly w/fins went 17,16,15,15
2x100@:15R Free EASY
Total 3300 yards
Another split session workout, one at noon and the rest after work tonight.
200 swim free
200 kick choice
200 pull alt. 100 free/100 back
200 drill, free and back
swim 4 x 50 free descend 1-4 to fast on 1:00
(went from around 37->34)
swim 10 x 75 on 1:40: odds 25 fly fast, 50 easy free; evens 50 easy free, 25 back fast; the fast 25s are all out.
(not sure of the 25 times here but the time for the 75's was right around 1:00 for the whole set)
200 easy choice
kick 4 x 50 on 1:05 choice
100 easy swim down
200 swim free & back
200 drill free and back
200 pull free and back
8 x 25 free on 30, as 12.5 fast/12.5 easy, 12.5 easy/12.5 fast
25 back all out from blocks/25 easy on 2:00
50 back all out from blocks/50 easy on 4:00
75 back all out from blocks/75 easy on 6:00
100 back all out from blocks/100 easy on 8:00
(25-:16; 50-:34; 75-:54; 100-1:13)
300 easy free and back
Total for today: 4150 yards
10 x 25 twirling shooters
8 x (25 variety + 25 EZ)
1-2 = EZ speed fly
3-4 = fast evil pull
5-6 = fast doggie paddle drill
7-8 = free @ 80%
Massage, 60 minutes
Another grueling workout ... Actually I don't mind it this week as I was worn out. I feel slow and clunky in the water though, as might be expected at this juncture. I think the massage helped my hammies, which are still sore. Don't want them to be too sore for my gridge with Stud.
And it's official. I will be wearing red at Nats. This suit looks even smaller than the last one .... I will be bribing Mini Fort to do the first try on. Or use swimsuit addict's scarecrow trick.
After checking out the psych sheets, I was slightly bummed about not being in the 50 free. But my teammates have agreed that I can lead off the mixed 200 free relay to get a tapered 50 free time. Thanks!
I also have an extra B70 if anyone is interested. Or I will use it for all my OW races. Is it legal to wear them under a wetsuit?
Finally getting psyched for the weekend. Jimi and Chicken of the Sea are staying at the abode. And there is a post meet birthday bash on Saturday. If I can get away, I think I will head to the pool on Friday to watch the distance events and count for Jimi.
For caffeine addicts: http://myfitnessdepot.com/diet-and-n...ses-endurance/
Updated April 20th, 2010 at 09:49 PM by The Fortress
I swam the lunchtime workout today—here’s what we did:
600 scy warmup
7 x 50 (odds kick IM order on back, evens FR drill 25 right arm, 25 left arm) @ :20 rest
5 x 400/300 (odds = 400 FRs, desc., evens = 3 x 25 sprint kick ST/25 ez FR/25 sprint ST/25 easy FR) @ :30 rest [went 1:25-1:30 pace on 1st 400, then 5:18 and 5:08 on last 2]
That was it! More swimming tomorrow.
It has been so pretty here that I’ve gotten antsy to do some open water swimming. Maybe this weekend, if the weather stays nice.
3 X 250 4:00
3 X 100 1:30
6 X 50 :50
1 X 400 free 6:00
4 X 100 free 1:30
1 X 300 IM 5:15
3 X 100 stroke 2:00
1 X 200 kick 4:30
2 X 100 kick 2:15
9 X 100 free 1:40
Descend 1-3, 4-6, 7-9
1 X 800 pull
WARM DOWN: 4 X 50 easy 1:00
Could not resist the perfect weather today, so headed out for a bike ride. Conditons were absolutely perfect with temps at 67, humidity at 66%, and no wind (max 6 mph).
I think it has been well over a year since I have ridden my bike. I nearly had an asthma attack getting the dust off of it. Then came pumping the tires. I was dripping sweat by the time I got the tires pumped up from their dead flat state.
Rode 14 miles at an easy pace of 17.5 mph. Didn't want to go too hard because I wanted to check to be sure that there were no new dogs out on the route. I saw only one dog, but he was content to play with his ball in his front yard rather than chase me.
I did want to check to see how I was power-wise compared to last year, so I waited for my usual straight-away spot in the road, and got it up to 31 mph. This was very encouraging as last year when I first started out, I couldn't get it up over 29.5 mph. Maybe what little I did on the leg press this year has helped.
May swim this afternoon, but not sure yet. If I do, I'll update today's post later.
I swam late this afternoon. Pool was hot. My legs were not happy between the heat and being tired. Felt like I was about to get a bad cramp any minute. Came in late for the kids workout and did some of it with them. Did cut a little bit out on one set (the 8 x 125 I.M. was actually assigned as 12 x 125 I.M.) because I had to rehydrate to avoid cramps. At least one good thing that came out of this is that I know that my endurance is not too bad. I was able to go pretty easy through the sets and make the intervals. Had next to nothing in my legs, so the upper body handled most of this one.
12 x 150 free on 2:15 - did first 8 regular free and last 4 with pull buoy and paddles.
8 x 125 I.M. add on extra 25 to stroke in IMO - on 2:10
2 x 100 free on 1:20
1 minute rest
2 x 100 free with paddles on 1:15
1 minute rest
2 x 100 free with paddles and fins on 1:10
Updated April 20th, 2010 at 08:13 PM by elise526
Ah a week of taper ... just what I need.
I did NO dryland ... EEK!
4 x 50 Indy IM on 1:15
2 x 50 kick on 1:20
4 x 100 free ez on 1:40
1 x 100 free broken @ 50 for :15 and 75 for :10
1 x 50 fly broken @ 25 for :15
I did the taper workout my teammates are doing for state. My legs are still totally fried. Even just on those 2 x 50 kick they were hurtin'. I'm anxious to see how I swim this weekend. My left arm pull is way off on free. I have a major knot going on in my left shoulder blade - MASSAGE TOMORROW!!!
I have very little expectations for speed right now, but I'm hopeful. My turnover just isn't there. Hopefully I find it in the next couple of weeks.
Just got back from YMCA Nationals in Ft. Lauderdale. I went way faster then I thought I would. I'm very happy with 4 out of 5 of my swims!
I did 17:44 in the 1650, 10:32 in the 1000, and 5:01 in the 500. All 3 were good enough for first place finishes in my age group. The 1650 and the 1000 were only a few hours apart, and the 500 was on the last day of the meet (I was very tired at that point), so I'm especially happy with these times.
I also did a 2:05 in the 200 back, a 5 second drop from Boston 3 or 4 weeks ago. It didn't feel very good, and I even messed up a turn, and still dropped 5 seconds somehow. Seems like I'm swimming very fast right now (for me). Good timing, Colonies are this weekend. I'm definitely doing the 200 back at Colonies. I don't think a 2:04 or 2:03 is out of the question.
I'm not real happy with my 400 IM, but this was the day after doing both the 1650 and the 1000 (I woke up feeling like I'd been hit by a truck after those two monstrous races). And I did drop 10 seconds from my Boston 400 IM; I try to take something positive from every swim, no matter how bad it feels! At least I know my 400 IM still has a lot of room for improvement.
Rowdy Gaines didn't make an appearance, but it was still nice to be at the Hall of Fame Pool again. I took a lot of pictures of the pool and the Hall of Fame Museum. Plus it was just nice to be in a tropical paradise for a few days, even if it was a working vacation. I tried to find an underwater disposable camera to take some cool pics in the pool itself, but nobody was selling them. I stopped at like 5 stores, and nobody had an underwater disposable. I'm such a tourist.
Special thanks go to Chris Dana for counting for me in the 1650, the 1000 and the 500. That's a LOT of counting! Thanks Chris! And thanks also for the UMLY cap. He also helped coordinate our Y Nationals entries with Glen Neufeld, UMLY National coach. Apparently everyone from the same YMCA has to enter Nationals as a group, rather than individually. This process can be like herding cats, but Chris was able to guide me through it and stay in contact with Glenn till the job was done. Cheers Chris! (Addendum: Glen Neufeld was later named YMCA National Coach of the Year for his efforts at the Age-Group level. Congrats Glen!)
I pulled out of the 200 breast, 200 IM and 50 back. I wasn't as well seeded in those races, and I wanted to save some strength for the 500.
In all, this was a great meet for me. I promised myself that I would justify all the time spent swimming as an adult by winning at least one race at Nationals; I won three. I'm also patting myself on the back for gutting out the 1000 after doing the 1650. Originally, I was only going to do one of them, and pull out of the other, but when I went more than a minute faster than my seed time in the 1650, I decided to go after the 1000 also. And it worked. As an adult swimmer, one of the things I wanted to improve was my courage, and keeping a positive outlook, so I'm happy that I can go after both the 1650 and the 1000 on the same day, and put a bad 400 IM behind me so I could focus on my remaining races. That's all I can ask for!
Updated October 29th, 2014 at 11:20 AM by Undeniable
Tue Apr 20th 2010
2010 Short Course National Championships
Thu May 20 - Sun 23, 2010
Nats are in 4 weeks & 3 days,
31 DAYS away,
time to get fast, strong, skinny, & rested
Days Till Nats
Team Roster i.e. my team longhorn aquatics is TXLA
2010 SCY South Central Zones Results are up:
Here's my 1650 splits
2 Rasmussen, Anders M 46 TXLA 17:50.88 7
TODAYS SWIM PRACTICE
scy diving well
6:30 - 7:30
dove in at 6:40ish
swam with Mike, Nate, Tenille & Kelly
beside Lovato, Marcio, & Todd
wore B70 legs
10 x 50 on 40 done 25 fl 25 fr
assigned 4 x 125 done 100 fr 25 fly
did 4 x (50 fr easy, 50 skip, 25 fl)
8 x 50 on 40 done 25 bk 25 fr
assigned 4 x 100 done 75 fr 25 bk
did 4 x (25 fr easy, 50 skip, 25 bk)
6 x 50 on 45 done 25 br 25 fr
assigned 4 x 75 done 50 fr 25 br
did 4 x 25 br
4 x 50 fr on 31
May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
2010 USMS Short Course National Championships
Order of Events
Updated April 20th, 2010 at 02:21 PM by ande
My workout today got messed up. I was almost finished with the warmup when I had to get out because of a problem at work. So I went back later and after a short warmup, finished the workout.
600 swim alt. 100 free/100 back
500 pull alt. 75 free/50 back
400 kick w/Zoomers: as 200 on back, no board and 200 with board
had to get out here
Went back after work and did:
300 IM drill
Swim 8 x 50 build on 1:00: odds free, evens no free
(on free, :35 with spl at 16-17; on back, :39 with spl at 17)
8x around on 3:00
25 all out choice: focus on long, fast underwaters off the walls
(went 2x (fly-back-free), back free)
30 seconds rest
75 smooth free, hold stroke count consistent
(kept spl at 16 and swam these around 1:00-1:05)
Swim down 200
Total: 3600 yards
Chose a backstroke workout today
5x100@200 Back w/paddles & board
10x25@1:00 back kick arms perpendicular
5x100@2:00 back hold 1:40 or better went 1:35, 1:35, 1:35, 1:34, 1:31
10x25@:45 Free kick
500 Free w/paddles & board every 3rd lap back
10x50@:50 Free easy
Total 3500 yards
Just a little twinge in the hamstring but I can get that worked out with a tennis ball this morning and some stretching.
did not swim sunday
Monday Apr 19
Nats Psych Sheet
swam with mike, nate, max, ritchie, & tenille
beside michael, todd, marcio, doug & ned
5 x 200 fr on 3:00
desc 1 -3 hold 4 & 5
3 x 50
4 x 25
5 x 150 on 2:15
desc 1 - 3 hold 4 & 5
3 x 50
4 x 25
5 x 100 on 1:45
desc 1 - 3 hold 4 & 5
3 x 50
4 x 25
Could not decide whether I wanted to swim today or lift. Ended up going to the weight room. After discussing matters with the weight-lifting guru, he strongly encouraged me to punt the sets with less than 5 reps. He also told me to go to 2 sets of 6 to 8 rather than 10-8-6. He said the point now was to maintain strength and not be trying to get stronger. I'm too close in to the meet.
So, this will be my plan for the next 16 days. After 16 days, I'll drop the weights completely and may do one or two sessions of push-ups and core work. Within 10 days of Nationals, I will drop the push-ups and core work. May do it sooner depending on how I feel.
Speaking of Nationals, as I figured, the events I entered are ultra-competitive. I will be very surprised if I get a 10th place finish or better. Really, guess I should be happy to finish in the top 20 places there.
Here is today's workout:
Bench press: bar x 5, 65 x 5, 2 sets of 95 x 6
Lat hi row: 90 x 5, 2 sets of 110 x 6
Military press: 30 x 5, 2 sets of 45 x 6
Leg curls: 30 x 5, 2 sets of 50 x 6
Leg/knee raises: 2 sets of 20
Short on time, so missed my usual other core work. Fortunately, I did a small set yesterday as follows:
1 set of 100 bicycles
1 set of 25 sit-ups
1 set of 20 heel-to-toe sit-ups
Updated April 19th, 2010 at 09:15 PM by elise526
4 x (25 shooter on back + 25 EZ)
4 x (25 long evil pullout + 25 EZ)*
* A man stopped me to say my evil underwaters were "beautiful."
2 x (25 free build + 25 EZ)
3 x (25 EZ speed fly + 25 EZ)
2 x (25 @ 90% + 50 EZ)
Well, I'm not so sure that bikram was the correct choice of yoga yesterday, though I think it's the best overall for stretching. My hamstrings were pretty sore today. I think if I did bikram more often, this effect would go away. I believe it's from all the "lock the knee" position, and I hope I'm not hyper-extending my knee. Bikram is supposed to loosen up the hamstrings, http://www.hotyogadoctor.com/index.p...with-hot-yoga/, and I'm decent at the exercises mentioned in this. It's just hard to go more often. Or perhaps I'm negligent in not stretching more on my own. In any event, I'm sure the soreness will ebb this week while I'm doing very little, basically just paddling about. Though all the driving around I do doesn't help the poor hammies.
Speaking of which, I checked the psych sheets for Nationals. This will definitely be the fastest masters meet I've swum in! My age group is killer with OT trialists and former AR holders. Backstroke is so deep that it's ridiculous! There are 4 women in the 50 back who have gone under 28. I'm seeded higher in the 100 IM than the 100 back ... It should be a very exciting meet. Really glad we get to swim all 6 events! And I didn't even get a wall lane. hehe. Though everyone says it doesn't matter much at first rate pools.
Now, I need to get psyched for Zones this weekend. Keep the trash talk coming, Stud. I'm not riled up enough yet.
Oh, and it completely ticks me off when I'm just as hungry when I'm doing virtually nothing as when I'm training hard.
Updated April 19th, 2010 at 10:03 PM by The Fortress
Picked a workout with some speed in again today. I rewrote a Jacki Hirsty one for my own intervals and got it done in good time, as the swim team are now back on the schedule for Long Course.
200 Pull 3:15
150 Kick 3:30
100 Swim Build
6 x 75 FAST 1:15
1 x 50 EZ 1:10
4 x 75 FASTER 1:10
1 x 50 EZ 1:10
2 x 75 VERY FAST 1:05
1 x 50 EZ 1:10
4 x 75 AS BEFORE 1:10
1 x 50 EZ 1:10
6 x 75 AS BEFORE 1:15
Tough but fun set. I held 1:05 on the 1:15, about 1:02 on the 1:10 and about 1:00 on the 1:05. I didn't go for sprint but fast as I could control and execute with discipline.
6 x 100 Pull 1:35
6 x 50 Kick 1:15
6 x 25 :30 Alternate EZ and Hard
350 Fin kick Moderate
4200 in about 75 minutes. Lifted after at about 90% of normal weight and intensity...just a little backing down before the trip to Virginia.
The 5:30 group will be swimming SC M-W-F and LC on T-T-T
4 X 150 2:45
4 X 100 1:45
8 X 100 free 1:40
Build the second 50
6 X 100 kick 2:30
8 X 100 2:00
50 stroke/50 free
6 X 200 Free 3:20
1-3: long and smooth
WARM DOWN: 4 X 50 easy 1:00
Started with a distance workout because there was no kick in the workout. Hip is feeling better but still don't want to hurt it again this close to Nationals.
20x50@:55 Free held :46's
1000 Free w/paddles & bouy for time 13:16
20x50@1:00 Free every 3rd FAST went :36, :36, :35, :36, :35, :32 on the sprints held :46's on the others legs were ok on this
8x100@1:30 Free w/paddles & bouy
200 Free EASY
Total 4000 yards