Off the Deck

I’ve known forever that being um, “sluggish” off the walls is one of my main weaknesses. Heck, it’s a key reason why my true pool love has been and always will be LCM — fewer walls, more space to swim.

But it was still a tad depressing to see exactly how bad I am off the walls last week at practice.

We did a really cool test (big shout out to the coaching staff for devising, setting and running it!). The touch pads were placed on the side walls and we cycled through the same series of “widths” (100% swim; kick to lane 2; kick to lane 4; kick all the way to the opposite wall) twice, first with fins, then without.

Sure, the fins helped a bit. But the more we kicked, fins or not, the slower I became. I also suspect I was one of the slowest, if not the slowest, wall- swimmers of the night.

The take home message for me? Kicking is not my forte, so I shouldn’t aim to be like Natalie Coughlin, who always pops up right at the 15 meter mark.

Instead, I will continue to work on the “wall goals” I had originally set for myself with the help of Coaches Mark, Dana and Andy earlier this year:
1) improve streamline position
2) push off deeper
3) kick immediately: x2-4 dolfins
4) improve “hip flick” ability (quick tight kicks)
5) kick “up” as much as down
6) keep head down for at least a stroke or two

Luckily, it’s all about scy now through mid-May, and you do practice turns all through practice, every practice. And for me, always having goals to work on per practice makes them fun. Perfect!

Until next time,
Rebecca, swim evangelist

I can’t remember during which meet broadcast it was, but Rowdy Gaines once said something to the affect of: swimming is a small community — eventually you meet everyone.

I have found this to be very true. You might “know of” another swimmer for years, but ultimately one day your paths will cross. Case in point number one: I was lucky enough to meet Rowdy several years ago in Auburn.

Case in point number two: Coach Andy. A few years ago, after my latest officemate (don’t get me started — I think I had something like eight in less than two years. After one new hire lasted only a day, I started to feel like the facility’s Kiss of Death. Anyway, I digress…) moved in, she told me that her brother-in-law swam.

At the time, I didn’t know Andy personally, but I was familiar with some of his impressive swim accomplishments, had heard of the team he coached then, etc. Fast foward a few years, and now he’s one of my coaches. Small world indeed!

While it’s always nice to expand your swim-network, I feel incredibly lucky to have that same new contact turn out to be such a fantastic coach. Combine a vast knowledge of swim technique with humor and the patience of a saint and you have Coach Andy.

Best of all? Coach Andy has that rare ability to translate highly technical information into easily understood “sound bites” — the true hallmark of a swim coach. Applying one of his tips during pratice brings immediate, tangible improvement. And because he keeps things simple and to the point, his sound bites stick in your head.

My current favorite sound bites are “kick up as much as you kick down when dolfining” and “loose, noodle arms” during the recovery of free. Yay! I look forward to learning tons more this season — thanks Coach Andy!

Until next time,
Rebecca, swim evangelist

One of the cool tests available at the “Expedition Health” exhibit at the local natural history museum is to compare your height and arm span. Most humans are equal, meaning that their wingspan is equal (or very close) to their height.

But not me. Nope, I’m never one to be clustered on any mean-line. My little dot was way out there on its own on the graph, because my arms are two and one-half 1/2 inches longer than my height. Apparently, a longer wingspan is even less common among females than males.

I guess I should have suspected this all along. Clue #1) I can never find shirts with sleeves that come close to grazing past my wrists, and Clue #2) My stroke count has always been lower than that of the Math Savant, who towers a good foot-plus over me.

Learning about my monkey arms also had a redeeming value for me. Earlier this summer, after watching a World Tri women’s competition on TV, I finally understood why everyone and their grandmother always ask if I do Tris — my build would blend right in with a Tri race, not so much with a swim final. But hey, maybe my simian arms have helped keep me in the mix with larger swimmers all these years.

The true take-home message per my monkey arms however, aligns with what Coach Mark, Coach Andy and Coach Dana have been hammering on me lately: Get my stroke count down!!!

For the record, I am now holding 16-17, down from 20. My goal is 14-15 though, because I can do that count about every 75 or so. And really, the hammering is a good thing because I am dedicated to making this stroke change automatic. I no longer want to exhaust-merely-by-observation the coaching staff and swimmers in other lanes, such as Abby, with my old spinner-style stroke. So, bring it!

Until next time,
Rebecca, swim evangelist

Most, if not all, masters teams have a “swimming just to swim” membership component — people who religiously attend practice but never compete.

I’ve never really understood this behavior because I love competing as a swimmer. There are so many reasons “why” it’s fun for me. Just a few reasons include: 1) seeing if training and technique tweaks translate into faster times, 2) setting and reaching goals, 3) trying new events, pools and open water courses, 4) meeting swimmers from around the world, and 5) registering for events motivates me and gives me focus at practice.

This morning though, I realized that I might be the “swimming to swim” sort of person, but in another realm — running.

Since I began running about two years ago, I’ve run at least once, more often two to three times a week, weather/health permitting. Yet, in that time, I’ve only done one local 5K race and the Aquaman combo at the recent “Tri My Way.”

Even though I felt like an alien at both events, I had a lot of fun. And goodness knows there are way more opportunities to run rather than swim a race. So why am I not running more races?

The logical answer might be “time.” I’m not sure I can swim, run, lift weights, and of this year, paddle, and excel at all of these activities. Therefore, being a swimmer first and foremost, something else, let’s call it “running,” often has to take a backseat.

But I think there is more to it. I run primarily because it’s a fun outdoor activity I can do almost year-round. It clears my head. I get to watch the seasons change. I see a variety of people, flora and fauna. Lately I’ve even stopped timing myself, prefering to run until I feel that I am done for the day. And I choose paths based on a “I wonder where that goes” or “that looks pretty” basis.

I expect the “swimming to swim” crowd has similar reasons for choosing to attend practices but not compete. I need start asking them — now I am really curious to know what motivates them!

Until next time,
Rebecca, swim evangelist

I’m a big believer in setting goals. Small to large, short term or long term, swim related or other, it doesn’t matter. I really enjoy reviewing, assessing, brain-storming and planning.

As we head into fall, I have an unusual, but swim-related goal: master the made-from-scratch brownie. The simple explanation? Enough with being “store-bought girl.”

This past season, my team potluck contributions have been individually wrapped chocolates, Izze (refreshing, fizzy-fun fruit drinks), and store-bought cookies (although, as they were “imported” to the west from NY, I’d like to think they were a notch above mundane.)

Thus, I’ve decided it’s time to step up and find my “signature” baked good to bring to swim team events. And what better season than brrrr-y-cold fall/winter is there to be inside wrangling with an oven?

Brownies were not a random choice, but a process of elimination end-result. Here’s the breakdown:
1) brownies are yummy
2) brownies are crowd-pleasers
3) brownies can easily be made from scratch
4) brownies can be made simple or elaborate
5) brownies offer endless variation per batch via batter, mix-ins, etc.
6) brownies can easily be decorated or embellished
7) brownies can be “healthy-ed up” without sacrifcing taste or texture

I know enough from past baking failures to keep a few points in mind as I proceed this fall/winter. First, I’ll need to tinker with a few batches to grasp the basic brownie concept. Second, until I am confident I can churn out specatular bownies every time, having a back-up item on hand is probably wise for event contributions. And third, I have to remember that personal taste is what it is. Some people are just not going to like any type of brownie I make. So, I need to focus on doing my best and letting the rest go. Hey, not a bad approach to many other goals in life….hmmmm…!

Until next time,
Rebecca, swim evangelist

Wrapping it up today, now that the meet concluded on Sunday (which would be comment #1 — I wish they had shown coverage of the 10K OW, but I get that because it was held on Sunday, there probably wasn’t enough tape for a stand-alone show, and due to the timing, a recap clip couldn’t be added to the pre-recorded Sunday show).

–Gosh! All that build up and drama over the Men’s 200 IM final only to have Michael Phelps scratch. I get that MP is MP, but I am sort of annoyed. There was Clary, punching the clock at Pan Pacs. Sure, his time wasn’t as fast as what MP posted at Nationals, but still. It doesn’t quite seem to be quite fair that MP, not Clary, gets to swim it at Worlds next year. What if Clary pulls a Lochte and really gets it together over the next 12 months?

–Where are the Australian men? Did you ever expect to see Japan place ahead of Australia in the historic 400 Medley Relay? Speaking of which, after hearing Rowdy and Dan highlight again and again how strong the USA women’s team presence was at this meet, couldn’t they have included the women’s 400 Medley Relay in the coverage?

–OK, one final thought on the 400 Medley relay: Yes, I have been kind of rough on MP in the past few posts. But it was a thing of beauty to see him run down his Japanese competitor in the fly leg. I am positive he will be full-blown MP again by London 2012.

–After seeing a lot of white caps at this meet, I have concluded that they flatter no-one, even during the summer season of tans. The darker shades, such as navy and black, are much more attractive on everyone. Heck, it was enough to motivate me to ditch my current white cap (it was on its last legs in any case). Somehow, I don’t think neon orange is an improvement over white per my skin tone, but hey, it’s a free event cap, not stretched out yet and free of those mirco-tears at the edge. And I’ve got a few months until my annual “birthday stock-up.”

–I really wanted Rebecca Soni to set a WR in the 200 breast. Or even Kitajima. Both were soooooooo close, which was super exciting so soon in the post-tech suit era. For sure in 2011. Maybe Kitajima will also get his post-swim-scream on again…

–Love the swim-centric commercials! Very fun and inspiring!

–Based on this meet, I’m really looking forward to watching Worlds 2011 and the 2012 Olympics. The half-way point to any Games is always such an interesting speculation phase. Who’s going to turn it on over the next two years? Which young whippersnappers will pull upsets? What’s the race field going to look like when all nations are a factor again?

Until next time,
Rebecca, swim evanglelist

Let the random thoughts and observations continue! Here’s the round-up based on the second airing…

–Natalie Coughlin is the quintessential modern California girl.

–Ryan Lochte’s 400 IM was amazing, especially when you factor in the “shutting it down” finish. The currently assumed Ryan vs Michael Phelps London 2012 400 IM showdown might be the event I am already most looking forward to watching.

–Speaking of the Olympics, Jason Lezak’s Beijing 400 Free Relay leg will never get old. No matter how many times I see the clip or hear him talk about it. What a fantastic legacy. Based on that swim alone, who can’t be forever proud of Jason and thus a lifetime fan?

–New proposed trend: Based on the number of notable swimmers who missed out on finals (even in their “speciality” event): Take Prelims Seriously. Yes, the Pan Pacs allow only two swimmers per nation/final. But still, those two spots no longer to seem to be “a lock” for most.

–Doesn’t Michael Phelps have the uber trophy girlfriend? It looks like it’s a bazillion degrees in the shade-less stands but she’s still groomed and beautified within an inch of her life. Not to mention that she’s also wearing jewelry worth more than many people’s houses.

–On a related note, having his trophy girlfriend on site does not seem to be tempering Michael’s post-race crabbiness. Yes, we get that you want to be faster, that you truly race the clock, not competitors. But you took a lot of time off. It will take time to get back into peak form. After just two days of racing, I for one am already tired of his frown-y-grrr face combined with the google/cap slap down post-race routine.

–In the “let’s hear it for the girls” section, how refreshing to see Kate Zeigler’s comeback, Dana Vollmer finally taking a title, Elizabeth Pelton’s double and Rebecca Soni’s continued dominance. Tech suit or no tech suit, she’s just fast and getting faster.

–This meet is really inspiring me to work, work, work and then work some more on turns. A “better stroke than turn technique” swimmer used to have an edge in long course. Ryan, Natalie and others however, are proving that turns can be pivotal to long course success.

Until next time,
Rebecca swim evangelist

I’m anxiously awaiting the continued Pan Pac coverage today and tomorrow. I’ve even done a good job of “media black out” — successfully evaded hearing or reading event results. But until then, a post on another topic…

I’m finding the popular saying “old habits die hard” to be true lately. In fact, I’m starting to wonder if some really die at all.

Over the past two years, I’ve spent a lot of time and effort reviewing my life, identifying things that need to change, and tackling them. (Yes, I suspect it’s a midlife crisis too!)

Many items that ended up on the “vanquish” list were bad habits — behaviors that I finally realized were either a waste of time, bad for my health, annoying, not worth the expense, etc.

Some of the changes I wanted to make (i.e. drop landline, stop loading up weekdays with non-work-related appointments, buy less per week so I don’t waste food) and bad habits to break (i.e. chewing gum every day, relying on sports drinks/bars for fuel, dashing from pool to car all chlorinated) were easier to accomplish than I anticipated.

Now I find myself staring down the big ticket items on my list. Of the remaining bad habits to break? Just one: Sleeping on my stomach.

Heck yeah, I know all of the reaons why I should be sleeping on my back:
1) breathe easier
2) better for my neck, shoulder and back
3) and I guess because I should have an awareness of fossilizing, “prevent wrinkles”

Obviously, those first two items would be key swim-performance enhancers. Yet, training myself to sleep on my back has been a serious challenge.

I suspect I’ve been a stomach-sleeper from day one (I don’t think SIDs knowledge was out in my era, thus no-one knew to place new borns on their backs when they sleep. Just think of the time I could have saved if that were the case!) So, we’re taking about breaking a four-decade+ habit here.

Plus, there are other key hindering factors. 1) I have “wake up startled and spooked” weird, disturbing dreams when sleeping on my back. 2) I would have to give up my “burrowing” style of sleeping — lying flat (no pillow) with all the coverrs piled up over me. (Hey, I find it very nur-nur soothing!) 3) Even my cat would have to make an adjustment as he’s been sleeping under my chin from the first day I brought him home as a six-week kitten nearly nine years ago.

Tackling the easier habits and changes has made me bold, however. I believe I can eventually sleep all night on my back. I just think it’s going to take several months of encasing myself with pillows to do it. Must start collecting Bed, Bath & Beyond coupons…

Until next time,
Rebecca, swim evangelist

It just wouldn’t be a televised swim event without my random-comment-round up, would it?

Here are my thoughts and observations based on the first three hours I saw last night (50 fly, 200 free, 100 back, 200 fly, 800/1500 free) of the 2010 Pan Pacs, in no particular order:

–Glimpsing the mellow, warmup-nearly-over, empty pool during the opening credits/voice overs has me dreaming of similar vast, open lane space at the meets I attend. Unlikely to happen though…

–Wasn’t the Men’s 50 Fly final an odd line up? Cullen Jones? Nicholas Santos? Cesar Cielo? Roland Schuman? It was interesting to see these free sprinters cross over into fly. Although, if I think about it for a minute, I can list several sprinters who have been succesful with the 100 free/fly combo. Maybe it’s just the opportunity to see 50s in strokes beyond free at the World level that has me feeling off kilter.

–Still on the 50-thing…when I really think about it (for the first time ever since I am so not a sprinter) it must be beyond vexing to be best at the 50 distance but allowed to race it at a really big meet only occasionally.

–Apparently I’m channeling Aaron Peirsol’s thoughts because even before he even said it, I was thinking how weird it’d be to chit-chat with Alex post-race over a booming PA system. I totally understand that interviewing winners post-race on deck in a way that ticket holders can also hear adds excitement value, but I still think it’d be really odd to hear yourself echoing across the pool.

–The Aussies, decked out in head-to-toe green and gold 100%, certainly win the “most patriotic” award. But honestly, those particular shades really don’t seem to flatter anyone’s skin tone.

–I noticed that instead of counting “up” in the distance events, the lap counter numbers went down. When did that switch? I wonder if I’d prefer that method. Psychologically, it might be better to “count down” rather than pile up on numbers in a 1500, but I am so math-challenged and used to going up…hmmmm….

–Doesn’t this meet seem to have a greater split between young teen up and comers” and um, “distinguished, mature” swimmers than for major meets within in the past few years? Maybe because we’re half-way to London 2012. Youngsters are gearing up for their first shot; former Olympians are hanging on for one more Games.

–My USA male/female swimmer shout-outs of the night go to: Allison Schmitt (she is just SO STRONG) and Ryan Lochte (really illustrates the importance of superior turns.)

–Perhaps the most unusal part of this post? No mention of Michael Phelps. Yes, he kicked off his Pan Pacs with a solid win in his best event. Yet, I don’t really have anything unique to say. Which is odd, since he’s been the face of USA swimming for so long.

–Suits suits suits. Times might be a little slower over all, but I find racing much more interesting again (I was jaded by the whole “WR- every-race-even-in-heats!” scene.) And, I have to admit, speculating who’s “off” because they took a break post-Bejing vs who’s not swimming well sans the old tech suits has my attention. I am willing to give anyone the benefit of the doubt until London 2012 though.

Until next time,
Rebecca, swim evangelist

On today’s agenda was something I haven’t done in months: lift weights.

Normally, I cycle through endurance, power and strength-specific routines year-round, with seven days off every 6-8 weeks. 2010, however, has had a mind of its own. First, as you know, I was sick from Christmas through mid-April. Then, right when I easing my way back into swimming and running, I started paddling to support the Catalina 2010 swimmers.

I know it doesn’t sound like much, but that cardio-trio added up to not having time, let alone energy, to lift three times a week too.

Luckily, my attitude also has been shifting this year, so I was able to spin myself a successful “enjoy outdoor summer activities to get back into cardio shape; there will be plenty of time for weights indoors this fall/winter/spring” scenario. Thus, and honestly, while I missed weights (What can I say? I truly find weight lifting fun), I didn’t panic about “missing” this type of training.

I was super ready to get back to it by today though! As always, I turned to Neil, my “worth his weight in gold” PT guy. After an assessment (my condition isn’t as bad as I feared, but my thorasic spine/lat area is super tight. No wonder I can’t snap into streamline position whenever I like!), we went through a new get-back-to-it routine. Not only is it a lot of fun (all cross-multi-muscle-group actions), but it has a focus: build up some base strength while I also loosen up that tight back.

Here’s the pathetic part: after powering through routines with 30s and up as the norm, I was maxed out with only 8s! And, I am still quivery-tired one hour later. “I will practice patience with myself, I will practice patience with myself…”

For the next three weeks, I’ll do the new routine 2-3 times a week. If there is improvement, some of the exercises (the ones that stretch/strengthen my lats/thorasic region) will become my base ones for the year ahead. And, the focus can revert to something like “endurance” again. Keep your fingers crossed!

Until next time,
Rebecca, swim evangelist