June 6, 2013
Yep, that's it. I had a few hectic days with the end of the school year for my sons. Plus, I have been a little more tired so I didn't want to do a structured work-out. I decided to go to lap swim during the end of my oldest son's club team practice. The pool was set up long course which I love so I got in despite the darkening sky.
After 300 meters, I heard the lifeguard's whistles and knew it wasn't to be.
Today is the first summer league swim meet of the year and my 6 year olds meet debut.
Hopefully, I'll make it back to the pool on Saturday.
Rough day at work...11 1/2 hours of not fun. Finished off with helping to get a 30 HP (horsepower) waterpump and motor removed from the cherry line and replaced for the night shift. They had to delay production a few hours, and we had lots of (not) fun. Ended up with not a lot of break in between work and swimming today, but it is my last opportunity until next week, so I might as well do it.
1000 Mix it up - did all Free
12 x 100 SDK @ 1:45
I started out around the 1:30 or so on the first few, then just faded back to barely making the interval. Kicking in LCM is just
6 (7) x 300 Free @ 5:15 - Odds EZ, Evens Fast
I got permission to do the EZ ones as pull, and then go as fast as I could in the Fast ones. We had to do-over the 1st one since too many people were doing 1-stroke breathers...as my coach calls it.
I just suffered through this...slugging away near the back of the lane, but did complete it, and had a race with Jordan, our 13 year old girl phenom swimmer. Yes, I've now lowered my standards from trying to stay with Jared, down to little girls. I can't wait for SCY to come back!
16 x 50 IM Order 4x thru @ 1:00
Fly was the only good thing here, but even that was tough today.
200 EZ and out for award from the meet last weekend
A picture of my 3rd place medal from the meet. Top 3 places got medals, the others through 10th ribbons. I was proud of this one against the kiddos.
Having spent the last six months focusing on intervals, stroke development, IMs, I've done a lot less continuous swimming of the kind I used to do... 2, 3, 4000 straight or maybe 1000 free, 100 back, 1000 free, 100 breast, etc., never stopping between strokes... little to no rest. After the 200s yesterday I wanted to do something today in the less intense range of the aerobic spectrum, so I opted for one of those longer continuous swims... trying to maintain my stroke mechanics at a lower intensity, but for a lot longer stretch; I really do like this kind of training, though I know it's probably not going to bring my race times down any... I still crave the cardio and this satisfies the craving just fine.
3600 SCY/61 minutes
1200 on 20:00 (alt. fr and pull every 200)
2 x 1100 on 19:00 (1000 fr + 100 IM)
A year and a half ago my postal 1-hour was 3530, for the longest time it felt like I was really pushing hard to make two miles an hour, swimming freestyle. Now I can make 3500 in an hour pretty comfortably even mixing in a couple of IMs, some pull work, and 2-3 rests of 30-45 seconds each.
Thu Jun 6th, 2013 Pan Ams Day 1
Pan Pacs, Tropical storm Andrea wreaked havoc on the Sarasota & the meet. We were just in its bands. It was off shore heading north east. Land fall will be a few hundred miles north of here.
They completed heat 5 of mens 4 IM in the morning
Then had a lightning detection so they told everyone to leave the deck, then they let everyone back then had another lightning detection along with severe weather, high winds, high tide & a tornado warning so they postponed the meet till 1:00 for warm ups & 1:30 to begin.
Event 4 Men 50-54 400 LC Meter IM
====================WORLD: W 4:53.69 8/2/2010 MARCUS MATTIOLI, BRA
NATL: N 5:04.32 7/26/2009 JAMIE FOWLER
1 Rasmussen, Anders M 50
TXLA-USA 5:08.19 5:07.51
Man that race hurt.
it was Very windy
Less than ideal conditions
Shallow pool at starting end
I'm a bit heavy, gained weight during my Birthday
Pretty good swim but I was hoping to go a little faster.
My original plan was to skip the 50 FR, but I decided to do it.
Event 6 Men 50-54 50 LC Meter Freestyle
WORLD: W 24.08 6/27/2009 BRENT BARNES, JPN
NATL: N 24.58 8/9/2009 AMBROSE GAINES
Name Age Club Seed Finals
1 Rasmussen, Anders M 50 TXLA-USA 26.07 26.29
2 Beattie, John R 52 BLU-USA 25.71 26.74
3 Switzer, Keith M 50 CASC-USA 26.35 26.76
4 Stewart, Henry D 50 NCMS-USA 25.97 26.81
5 Francois, Jean-Marc 50 ECA-VEN 26.00 27.00
6 Saylor, Brian D 53 SYSM-USA 26.68 27.17
That was an OK swim
Especially after that 4 IM & not really training for sprints
Wow, long time no update! Let's see…..I think its been 29 weeks and 3 days since the surgery now!
I guess you could say that for the past 6 weeks or so I have been on cruise control. I came to realization that I probably pushed myself a bit too hard going into the meet at the end of April. I guess I just needed to prove to myself that I could 'go there', but I am glad that I did it because helped show me that it could be done and that I will eventually get back to the way things were Since then I have scaled back quite a bit, not so much yardage wise but intensity-wise. Taking things slow this time around and not pushing too hard!
I've still been keeping up a 3x per week (10-12k) practice schedule since the meet, however its only been the last 2-3 weeks that I can truly say that I've felt 'normal' again. I was quite sore for several weeks (beginning before the meet), but lately I have been virtually pain-free to the point where I'm doing full, mostly non-modified workouts again (the snorkel still comes out fairly often, mainly for sets/portions of sets that involve 200+ intervals)…..plus no NSAIDs or ice needed lately! Haven't felt my arm go numb in quite a while so thats always a good sign! The plan is to hang out here for a while and maintain for a bit. On occasion I do feel my RIGHT shoulder getting a little sore, so I do feel that I am slightly unbalanced still and my right shoulder can sometimes get a bit overloaded. I'm also still working on getting some more strokes in….. I've been throwing out a 25/50 of back or fly here and there without much issue so it feels time to slowly add in more.
Other shoulder-related things I've learned/noticed:
- FINALLY able to sleep more on my left side without irritation/pain. The time that I can sleep on my left side without having to shift has noticeably increased - woohoo!
- Flexibility has also increased. Can easily lie down on my back with both arms overhead and resting on the ground. External rotation still feels pretty stiff….but I also don't expect to fully get that range back. Luckily it doesn't really impact the swimming so much. Otherwise I'm feeling that I've got 95% of my flexibility back!
- Strength is a different story, still not quite there yet. Like I said above I can definitely feel some imbalances in the water, and those imbalances become quite obvious when you can tell you're not swimming in straight line! Definitely a bit of 'lean' to my stroke sometimes, evidenced by frequently hitting the lane line with my right hand lol. Lets hope there are no finger injuries in the future!
- Related to working on strength, I have learned that it is no bueno if I go too long without doing my shoulder exercises. My shoulder will get weaksauce and then get sore real quick if I slack! I've found that its not so much the Y's and T's and rubber band stuff that makes the difference however, but more the smaller isometric exercises. The one that I make sure to do the most often is the 'reverse pendulum' with a 3-5lb weight….which just involves lying on your back holding the weight straight up in the air, and then twirling your arm around in various size circles and at different angles until its somewhat overhead. Works a charm!
Anywho, not much else to report! I'm pretty much just hanging out in the right lane for now. I've seemed to have found my 'sweet spot' for now so I don't want to jinx anything haha. The outdoor swim season has begun and I have been enjoying working on my tan If things continue to go smoothly I will turn on my blinker and starting moving left over the next few months!
2 x 50 scull w/agility paddles
4 x 50 single arm DPS fly @ :15 RI
6 x 50 DPS free w/agility paddles @ 1:10
4 x 50 @ 1:15 w/fins
-- 30+ m UW + cruise
8 x 30+ burst + cruise @ 1:15
-- 4 SDK, 4 swim
4 x (50 AFAP w/fins + 200 EZ)
-- really focusing on when and where to breathe
fly = 26
free = 25 low
flutter kick w/board = 29
breast = 30
8 x 50 DPS back w/fins & paddles @ 1:10
Pretty much the same workout I've been doing at Mason -- race simulation 50s, AFAP kicks, and technique work. I think that's exactly what I need for my 1 goal this summer. I feel like I could use more time for hypoxic work though. I feel the urge to breathe more in long course than short course. And it seems easier to hold my breath UW than on the surface. I want to take no more than 3 breaths in my 50 free and 50 fly. Don't think I can do it in 2.
I swam at the 5am workout this morning in the Waynewood park pool. The pool was 25m and was a really nice outdoor pool. I felt better in the pool today and the workout was a lot of fun. Both Dan and Brian who I know were at the pool; Brian swam in the 5am workout and Dan swam in the 6am practice(but I got a chance to talk).
8x100 free on 1.30
200 pull easy
8x50 free on 40
100 pull easy
100 free fast
16x25 free on 25
100 pull easy
50 free fast
5x50 back easy on 50
200 easy swum as swim, kick, pull, drill
Total 3450 meters
I held 1.08-1.10 on the 100 set, and 33-35 on the pace 50s set. The 100 free fast I went 1min. The 50 fast I went 28. I could not see the clock on the fast 25s. Despite feeling the lack of sleep from my week of travel I had a good workout and it was nice to catchup with Brian and Dan.
Updated June 6th, 2013 at 04:57 PM by StewartACarroll
The beach was glorious this morning. I got to go out to Brighton for a mid-week swim—always a treat, and especially so today, because I got to meet several of the marathon swimmers in town for this Saturday’s swim around Manhattan (MIMS). In addition to three other CIBBOWS swimmers, we had 3 swimmers from Perth, one from Ottawa, and one from Brazil out enjoying the crisp waters off of Brighton.
The morning was cool, around 60 and a bit cloudy, with water temps were about the same. The Aussies were just getting in as I arrived, and I got in for about 20 minutes with them. I swam a little bit to the east before reversing course and heading for the big jetty to the west. As I neared it, I noticed a parks department ATV vehicle at the surf line, stopped and seemingly talking to one of the fishermen on shore near the jetty. I guessed he was telling him he couldn’t go out on the rocks, and I thought about how lucky we were that, although official policy forbids swimming before that lifeguards come on duty at 10, we’ve never been hassled about getting in early. At the big jetty I turned around and headed back. I wanted to swim more, but thought it would be a good idea to check and see if anyone else had arrived at the meeting spot before I headed out further.
As I got close to the starting point, I noticed the same ATV crawling slowly along shore, directly inland from me. Hmmm—maybe I wasn’t so lucky today. I was nearly back at my starting point, so I stopped and looked towards shore to see what was going on. One of the Perth swimmers was by the ATV and signaling me to come in, so I did. Once I got ashore, the parks department employee on the ATV told me there was no swimming, and that I needed to stay out of the water for 15 minutes until the life guards arrived. Ok then.
I made my way up to the blanket, and found that everyone else had been pulled 10 minutes or so before me. I felt bad for our visitors who had come on the rare day that swimming rules were being enforced. At least there were cookies to enjoy during the interlude!
During my time onshore I noticed a little bulge in my suit at my right ribcage. I had felt something hit the neckline of my suit while swimming, but I didn’t pay much attention---there always seem to be pieces of seaweed or little twigs that bounce off of you out at Brighton, and I’ve learned to just ignore them. But now it seemed like something had, improbably, gotten into my suit. I reached in to fish it out, and pulled out something that was silvery and a little gunky. My first thought was that it was some crumpled up duct tape that had been in the water too long and gotten mushy. But when I looked closer, I noticed a small dot at one end. Oh dear, surely that wasn’t an eye? And that looked like a tail on the other end. I didn’t want to believe it was a fish, but it was, a little silvery fish squashed dead between rib and lycra. When I first started open-water swimming this find probably would have produced hysterics, but today it was mostly funny, and just a little gross, that I had spent the last 10 minutes with a dead fish inside my suit.
We exchanged wildlife stories and snacked (not on sushi) until the guards arrived. When I got back in, a little chilled from my time out of the water, I was joined by MIMS swimmer Giuliana and CIBBOWS pals Robert and Patti. We all swam out to the white building, where we enjoyed a meet / chat / synchro session, then swam back to the chair. I went a little past the starting point, then swam back. The water was wonderfully clear and green, and I enjoyed swimming beside Giuliana--we seemed to match our strokes effortlessly.
When I got out I was just a little chilled—not enough to shiver, just enough to enjoy bundling up a bit. It was my favorite kind of beach weather, cool and cloudy enough to enjoy wearing clothes and picnicking after a swim while delighting in being out on the sand, all without worrying too much about sunburn. It was definitely worth taking a morning off to enjoy this!
Updated June 7th, 2013 at 03:31 PM by swimsuit addict
AM and PM SCY + AM Dryland
"EMOM" (every minute on the minute)
10 air squats
8x50 @ 1:00
8x25 @ :40 kick w/ fins under H2O N.S.
7x100 @ 1:25 kick FR
8x50 BR kick
4 @ :40
4 @ :45 (I missed #5 on :40 so switched to :45)
**This EMOM was every 2:00, instead of every 1:00
5 push-ups + 25 dive sprint 0 breathes
300 swim w/ fins + snorkel
4x50 @ :50 swim w/ strapless paddles
4x75 @ 1:30 k/dr/bld
5x100 @ 1:15 get HR up (held 1:02s @ RED HR)
4x75 @ 1:20 D1-4
3x100 @ 1:05 AE (after the first 3, I switched to 1:10, but held 1:05s...just not quite there fitness-wise yet)
4x50 @ :50 200 PACE
3x100 @ 1:10 AE
RD1: 75/50 BR
RD2: 75/50 FR
This was just a relaxed workout with NO intervals. Focus on stroke, body position, follow thru, etc.
300 breast kick
400 free w/paddles & bouy
300 free kick w/zoomers
400 breast pull w/zoomers
300 free kick w/zoomers
400 back w/paddles & board
Total 3000 meters
600 Kick w/ long fins (did SDK on back)
6 x 100 Free Pull @ 1:45
6 x 200 IM @ 3:15 (started at 2:55+, and dropped down to a 2:50 on the final one)
not bad considering I was a 2:37 in the meet.
5 Rounds of:
All with Paddles and Long Fins
200 Free @ 4:00 ~70% effort100 Free @ 2:00 @ (50 - 100% effort/50 - 50% effort)2 x 50 Free 100% effort (200 pace)
I felt like I was doing a pull set. My legs weren't kicking fast, and I just couldn't go. I took the paddles off for a test on the final round, and I did go faster and kicked a lot better. I think my mind is set to drag the legs like I have a pullbuoy whenever I have paddles on.
4 x 50 Sprint @ 1:00
300 EZ cooldown
A rainy soggy day as I drove the 90 minutes to Sarasota with my daughter, we arrived at noontime, checked in the meet/events and calculated I would swim about 4:40pm.
The SCY warmup felt excellent, and I was confident I would at least equal my fictitious entry time. However my actual performance shocked me when I had some kind of panic attack after 100 meters to the point that I wanted to stop swimming and gasp for air. Rather than quit, I slowed down to warm up tempo, but was never able to get in the racing mode. I just do not know what happened as I did not even come close to the way I have trained in workouts.
I will still do the 3K next week, but realistically what I will do afterwards is to focus on masters local meets in a range of events, learning how to better manage myself in pool competition as well as to only enter times I have actually done in a TT or a recent meet. It was foolish of me to enter an LCM championship meet without any recent actual times or meet experience in over 25 years. While I am mentally prepared to work hard at training, I seem to need more experience and confidence for competition.
I am in The DC area this week with work and I had the pleasure of swimming with the Alexandria Masters team again this morning. On my previous trips I had swum indoors and today was in a new pool and outdoors. Despite the weather being chilly(compared to Texas) I had a good workout. The pool was a little shallow and the pool a little choppy but as usual the Alexandria team are so nice and welcoming. If anyone travels to DC and wants to swim with a masters team I highly recommend Alexandria Masters.
3x200 swum as swim, kick, pull
8x25 free on 25
8x25 kick on 30
4x100 IM on 1.45
16x25 stroke on 30
4x50 free on 45
4x100 free on 1.40
50 free with 10 seconds rest
100 IM with 10 seconds rest
200 back with 10 seconds rest
100 free with 10 seconds rest
50 free with 10 seconds rest
4x50 swum drill,swim,kick,swim
Total 3000 yards
I enjoyed a pleasant workout this morning at Riverbank with Hannah. It was a relatively quiet day there; we had 5 cooperative swimmers in our long-course lane. Here’s what I did:
1000 lcm warmup (400s 200k 200p 200 rev. IM d/s by 25)
3 x 100 FR @ 2:00, desc.
4 x 50 K fl/bk by 25 @ 1:30
150 (50 FR swim / 50 ST kick / 50 FR swim)150 (50 FR swim / 50 ST swim / 50 FR swim)
Stroke = IM order for 1st 4 rounds, then 50 IM on last round
3 x 300 pull with paddles
100 warmdown + play
I decided to do a 200s day, the first one in a long time. I felt like I needed a good, hard workout after missing yesterday.
400 EZ fr on 7:30 (6:45)
4 x 100 on 1:50 (1:29-1:32)
4 x 50 on 1:00 (:38-:41)
5 x 200 fr on 4:00 (2:52-2:59)
5 x 200 IM on 4:00 (3:30s to 3:50)
5 x 200 fr on 4:00 (3:05-3:15... these felt awful!)
4 x 50 1-arm fly drill 1:10
4 x 100 back on 2:15
4 x 100 IM on 2:00
5000 SCY in about 1h45m... I had a long masters minute between warm-up (19 minutes) and the rest of the workout (about 85 minutes), so I was in the pool for almost two hours.
4 x 50 scull w/agility paddles @ 1:10
4 x 50 caterpillar fly drill w/agility paddles @ 1:10
4 x 50 chest press fly @ 1:10
10 x 50 smooth DPS free w/fins & paddles @ 1:00
4 x broken 75 free + 25 EZ
-- no breath each 25
-- break for :10 each 25
4 x 50 DPS backstroke w/paddles @ 1:00
8 x 25 shooters w/fins @ :40
Just a recovery/technique workout today and then I will ramp it back up in LCM on Thursday and Friday. My son is finally home from college, which makes me very happy.
Good luck to folks at the Pan Am Games!
Updated June 5th, 2013 at 05:18 PM by The Fortress
Swam w/ Dave and Dave. Back still hurts. My wife is threatening a dr appt. I really don't want to go that route but improvement has been slower than I like. In the pool it isn't so bad. I feel better swimming hard in the pool than I do laying around in bed.
600 Warm up
8 x 50 Pull - :50 2 easy/2 hard
100 Stroke - 2:00
8 x 50 Kick w/ fins - :50
2 x 100 Stroke - 2:00
8 x 50 IM Order - :50
2 x 200 IM - 3:00
8 x 50 Pull - :50 2 easy/2 hard
100 Stroke - 2:00
200 IM - 3:00
300 Free - 4:00
8 x 50 Kick w/ fins - :50
100 Stroke - 2:00
200 IM - 3:00
300 Free - 4:00
400 Timed Free (4:46)
100 Cool down
I was going to hit 250 miles even if I had to stay longer than normal. Today was supposed to be more of a recovery day but then I also had the milage goal too so ... the milage goal won out. Recovery day tomorrow.
One other fantastic note......The kids have moved to an hour later, now there are 3 lap lanes which means.... NO MORE MANATEES!!!!
500 free kick w/zoomers
5x200@3:30 free w/paddles & bouy descend 1-5 went 3:18, 3:13, 3:09, 3:03, 2:57
200 back kick w/zoomers
400 back w/paddles
6x100@2:00 free w/snorkle focus on 6 beat kick
200 free EZ
Total 3400 meters
800 Free w/ every 3rd length Breast
400 Free Pull
8 x 50 Kick w/ board Odds EZ, Evens Fast @ 1:10
5 x 500 Broken into:
10 x 50 Fast @ 1:00 (went :35ish)5 x 100 @ 1:20 (!!!!!!!) WTH!!! - made the first 1, kinda on the 2nd one, and then all downhill2 x 200 @ 2:30, 1 x 100 Fast (I was about 2:45+ on the 200s)8 x 25 Free (I did Fly) Fast @ LIFO; 1 x 200 Free FAST @ 2:30 (went 2:36), 1 x 100 Free Fast2 x 250 Free @ :15 rest (I made these)
8 x 50 w/ buoy (25 scull/25 Free pull) @ 1:10
8 x 50 @ 1:10 Odds Fly/Back by 25s, Evens Breast/Free by 25s
Cooldown with taking out the lanelines...our group got that task. I hauled on the reel...good arm workout on the LCM lanelines.
I guess we have an Alaskan family that comes down here in the summertime for a while, and they train with the team. Their kids are fast, really fast. One boy about 15, and a girl about 17. They both kick my butt and everyone else too, besides Jared. Somehow the 3 of them were possibly making those insane intervals on the main set tonight. I was giving my best effort, but when the interval for 200s is about :10 slower than my recent meet time, I find that impossible. We did have a substitute coach tonight, so maybe she wasn't exactly sure of our times or something...or it was written to kick out butt. LCMeters itself does that to me...I don't need insane intervals on top of that!!
Did not get in a motorcycle but was able to help my wife plant the garden. I was in charge of tilling the east side of the garden and the potatoes while Lena worked in the new raised bed, using the hugelkultur method.
Headed to the pool for Masters tonight with GregJS, Carol, and Erin:
200 swim/200 kick/200 pull
8 x 25 on :40 (various together)
The "M" set as seen on David C's blog:
- Pick BASE of 1:20/1:30/1:45 (per hundred) - I did 1:20
Added a 200 IM drill before
- 2 x 25 sculling then
- 4 x 50 active recovery and out
(Masters/Rec/2650 yds/60 min)
Great main set, although my arms were aching from the garden this afternoon. I came in right at 2:40 on the last 200 and 1:20 on last 100, so took an extra :20sr. Now, off to