In May Emilie went back to Mataró for the second time this season. She spent ten days on a training camp preparing for the national age group championships coming up next week. The preparations went well, the weather was great and both the hotel and the facilities were on a walking distance from the beach, where the evening stretching took place.
After quite a long time of uncertainty and setbacks, Emilie seems to be back on track again. Her performance in 100m backstroke was quite impressive in the Grand Prix swimming competition in Espoo last week-end (May 12-15).
When she touched the wall, the clock stopped at 1.05.08, which is her second best time ever on this distance (100m backstroke LCM). Her strong performance brought her back to the number one position in this year’s national statistics for girls aged 15, where she also holds the first position in 200m backstroke.
One reason why she is doing better right now is without doubt the nutrition plan that she has been following since the end of April… and looking back… it seems to work!
Last Saturday (April 15) Emilie came back home from a swimming camp organized by the Finnish Swimming Association. The team – consisting of 10 girls (aged 14 – 15) and 10 boys (aged 15 – 16) -spent a couple of days in Piraeus before continuing to Loutraki, approximately 80 km west of Athens, where the camp itself was held. The reason why they spent some days in Piraeus was the Multination Swimming Competition, where only one swimmer from each country was allowed to represent their country in each event. The other one (or the other ones) taking part out of competition only. Unfortunately, Emilie was competing only out of competition, which, on one hand, was comprehensible, since she has not been doing fine neither inside nor outside the pool lately. On the other hand, it is hardly motivating to take part in a competition where you know on beforehand that whatever you achieve you are and will be OOC.
The main purpose of the camp was to practise how it feels to live like an elite swimmer. The schedule was as follows:
5.50 am wake-up
6.10 am breakfast
6.30 am departure by bus to the swimming pool
6.40 am dryland
7.00 – 9.00 am swimming
9.15 am departure back to the hotel
9.25 am breakfast
10.00 – 11.30 (or 12.00) am rest at the hotel
11.30 (or 12.00) am – 12.30 pm lunch
12.30 – 13.10 pm rest at the hotel
13.20 pm departure by bus to the swimming pool
13.30 pm dryland
14.00 – 16.00 pm swimming
16.15 pm snack
16.30 – 17.30 pm dryland
17.30 pm return back to the hotel
18.30 – 19.30 pm dinner
20.00 pm mobiles put away
20.30 pm silence
21.00 pm – 5.50 am sleep
The ISM in Berlin was meant to be one of the highlights this year, but due to a lot of unfortunate circumstances nothing went as planned… Instead of being in good shape, the low fat diet that had been recommended since the middle of January, the changes in the technique and the lack of sleep the night before the travel day and the rest of the week-end took its toll.
This may explain the poor outcome:
03:30 am early wake-up after only four-five hours of sleep
04:30 am arrival at the airport in Turku
09:10 am arrival in Berlin (local time)
lunch and a short rest at the hotel before going to the swimming and sports hall in Europasportspark, where the competition started at 17:00
06:30 pm 50m butterfly (new personal best 00:29.82)
08:02 pm 200m backstroke (02:30.87)
11:00 pm late dinner (Finnish time 00:00)
05:30 am early wake-up and breakfast before going to the swimming hall
06:30 am warm-up
08:10 am 100m backstroke (01:08.18)
08:20 am 50m freestyle (00:29.05)
After another night of poor sleep it was finally time for the last events on Sunday: 50m backstroke (00:31.80) and 100m freestyle (01:02.06).
Well, what did we learn from all this? Quite a lot, I would say. First of all, Emilie has started eating more food again. Contrary to what was believed her fat percentage was (once again) too low. She will therefore see a PT next week and hopefully the PT will be able to give Emilie some advice of what to eat and not to eat. We were quite lucky finding a PT who has specialized in nutrition. Secondly, if you want to perform well in a competition far away from you home town, you have to arrive at least one day previous to the competition – not the same morning as the competition.
… but, what’s done is done. Let’s look forward to new interesting meetings and a successful 2017!
Emilie has been invited to take part in the Finnish Swimming Association’s NEM2018 team (Nuorten EM meaning the European Junior Championships in English). Seven girls (born in 2001-2003) and five boys (born in 2000-2002) form the team, which officially will get together for the first time in March 18-19th 2017. All team members have achieved 17.0 Rudolph points or more, which according to the Rudolph table means that they belong to the top national swimmers in their age group.
As part of the Top team within the Swedish Sports Association (SFI in Swedish) Emilie packed her swimming bag once again and early in the morning on Friday 10th she went by car to Helsinki West Harbour, where the rest of the SFI group was waiting. From there they went by ferry to Tallinn and arrived in Tartu late in the afternoon after a couple of hours ride by the express bus.
The competition took place during the week-end and the 100m events were held as direct finals while the 50m events had both preliminaries and finals. Emilie took part in 50m and 100m backstroke, 50m butterfly and 50m free. She made her way to the finals in all three 50m events, but due to faulty start lists in 50m freestyle, she missed the final. In 50m butterfly she finished fifth.
She made a new meet record in 100m backstroke for girls 14-15 years old, finishing first in a modest 1:08.06 minutes. In the 50m backstroke preliminaries she also made a new meet record, 31.35 seconds, which equals 643 FINA points, but was defeated by Kertu Kaare by 00.34 seconds in the finals.
The best swimmers (according to FINA points) in every category were awarded with a cup and Emilie had the second highest FINA points in her category Y1 (girls born in 2002 and 2003).
Awards in the picture:
Estonia Open 2017 (according to the FINA points girls 14-15y)
Gold medal (100m backstroke girls 14-15y)
Silver medal (50m backstroke girls 14-15y)
The Swedish Finnish Sports Association’s Championships in swimming 2017 (short course) took place in Mariebad this week-end (February 4th-5th). Emilie took part in four individual events and five relays, and she won three individual gold medals (100m fly, 100m backstroke, 200m medley) and one silver medal (100m freestyle). In the relays she won three more gold medals together with her teammates.
At the very beginning of the Championships the best girl (15 or younger), the best boy (15 or younger), the best woman and the best man swimmers of 2016 were also announced, and Emilie was awarded the best girl swimmer within the Swedish Finnish Sports Association in 2016. Congrats, Emilie!
After well deserved Christmas holidays Emilie is back in the pool. So far she has taken part in two competitions: the Turku Super Games and the Swedish Finnish Sports Association’s Championships 2017. She has also participated in the national age group team camp in Vierumäki (January 26th-29th).
During the week ahead of the TSG she measured her heartbeats (24/7) to find out how fast and how well she recovers from the swimming sessions. She is still waiting for the results of the analysis. She has measured her heartbeats once before and that was a couple of years ago when she suffered from exhaustion due to bad recovery. In order to avoid stress and to enhance recovery it’s very important to learn more about the own body and what factors affect the well-being and performance.
Last weekend, Emilie really tested her range in the Age Group Championships, where she entered 14 events in three days. She could had entered 15, but chose not to participate in the 100 breaststroke final. Despite this ordeal she managed to claim not less than 8 medals, 5 individual and 3 in the relays. She also broke her records in six events and made two other personal bests in the relays – unfortunately, not statistically significant.
Emilie´s entries and results
50 fly (girls 12-15): 11) 29.68 (PB) (- 0.61 s)
200 IM (girls 14): 3) 2.25.67 (PB) (- 2.19 s)
50 free (girls 12-15): 11) 27.78
4x100m free relay (girls 15): 2) 3.55.67 (Emilie´s unofficial time 58.74 – PB)
50 back (girls 12-15): 5) 29.83 (PB) (- 0.45 s)
100 fly (girls 14): 3) 1.05.37 (PB) (- 0.11 s)
4x100m IM (girls 15): 2) 4.19.25 (Emilie´s individual time 1.04.01 in backstroke)
400 IM (girls 14): 2) 5.13.06 (PB) (- 2.14 s)
100 back (girls 14): 2) 1.04.32
4x50m IM relay (2 girls 15, 2 boys 16): 3) 1.52.52 (Emilie´s individual time 30.02 in backstroke)
200 back (girls 14): 2) 2.24.95
100 IM (girls 12-15): 8) 1.08.19 (PB) (- 0,53)
100 free (girls 14): 12) 1.01.39
4x50m free relay (two girls 15, two boys 16): 4) 1.42.63 (Emilie´s unofficial time 26.78 in 50m free – pB (!))
Emilie managed well considering the fact that she had almost no time for recovery between some of the events. On Saturday, for example, there were only 30 minutes between the energy consuming 400 IM and the following 100 back. Still she touched the wall in 1.04.32.
On Sunday morning, she seemed to be quite exhausted finishing 6 seconds behind her personal best in the 200 back. Still finishing second. Immediately after having received her medal she was back in the pool taking 0.53 seconds (!) off her personal best in the 100 IM. What makes it quite unbelievable is that there were only 25 minutes between the two events. The same thing seemed to repeat itself in the afternoon where she finished the 100 freestyle in 1.01.39 and one hour later she finished the 4x50m freestyle relay with a new personal best in 50m: the impressive time of 26.78! No wonder her trainer was speechless! The team finished fourth in this relay.
Emilie did well in both the Junior Finnish Championships and the Finnish Championships, which took place in Vaasa this week (November 17t-20th, 2016).
In 200 backstroke she lowered her personal best to 2:18.63 (- 3.34) and in 100 backstroke to 1:03.20 (- 1.02). In 200 backstroke she was fourth among the juniors (17 years old) and earned herself a place in the A-final, where she finally stepped up one position and ended sixth among the adults. In 100 backstroke she was eighth among the juniors and 16th among the adults, which gave her a place in the B-final for adults. In the afternoon, she then won the B-final for adults, and lowered her personal best a second time. The first time she did that was in the relay on Friday (1.04.05) and the second time on Saturday in the B-final (1.03.20).
The other girls who took part in the relay (4 x 100 medley) were Iida Reini, Ida Konkka and Roosa Mört. Their team finished fifth among the juniors (4.15.32).
Emilie also took part in 50 backstroke, where she ended 10th, and in 100 fly, where she was 12th among the juniors. Very good achievements considering her young age.
Emilie has made an agreement with the massage institute at TYA (Turun yksityiset ammattioppilaitokset). She in entitled to go there once a week for massage, stretching and recovery, and the agreement is due to the end of June 2017.
You can read more about their services at
Emilie made 8 new personal bests in the qualifying events last week-end on the short course (25 m):
50 butterfly 00:30.29 (- 0,03)
100 butterfly 01:05.48 (- 1,12)
50 backstroke 00:30.28 (- 0,06)
100 breaststroke 01:18.05 (- 0,84)
50 freestyle 00:27.60 (- 0,52) in the relay 00:26,95 (inofficial time)
100 freestyle 01:00.13 (- 0, 04) in the relay 00:59,15 (inofficial time)
200 medley 02:27.86 (- 0,70)
400 medley 05:15.20 (- 0,22)
Swimming qualifying events have been held in seven different regions this week-end (November 4th-6th, 2016). The Age Group final for girls 13, 14 and 15 will take place in Raisio the first week-end in December.
Emilie had quite an ordeal in head of her, taking part in 11 individual events + 4 relays! No wonder she felt tired! What made it even worse was that there was only half an hour of rest between many of the events leaving her with actually no time for recovery. Still she earned herself a place in the finals in not less than 9 individual events and in all four relays. And in the two events where she didn’t finish among the 16 best swimmers she was 17th! The first one to be left outside the finals, unless there are some cancellations within the three next days to come.
The results from the qualification events are (listed in the same order as they were swum)
100 m breaststroke 1:18.05 (personal best) and 11th in the national ranking for girls aged 14
4 x 100 freestyle Girls 15: Emilie’s individual time was 59.15 (inofficial time)100 m butterfly 1:05.48 (personal best) and third in the ranking
200 m medley 2:27.86 fifth in the ranking
50 m backstroke Girls 12-15: 30.28 fourth in the ranking
4 x 100 medley Girls 15: Emilie’s individual time in backstroke was 1.04.87 (official time)
400 m medley 5:15.20 (personal best) and third in the ranking
50 m butterfly Girls 12-15: 30.29 (17th in the ranking)
100 m backstroke 1:05.23 second in the ranking
4 x 50 medley mixed: 30.44 (official time)
50 m freestyle Girls 12-15: 27.60 (personal best) and 13th in the ranking
200 m backstroke 2:23.98 second in the ranking
100 m medley Girls 12-15: 1.10.05 (17th in the ranking)
100 m freestyle 1:00.13 (personal best) seventh in the ranking
4 x 50 m freestyle mixed: Emilie’s individual time was 26.95 (inofficial time)
On Saturday she had 8 different events including 200 and 400 medley!
A couple of weeks have already passed since Emilie took part in the UGP4 in Stockholm, Sweden. The competition was only three days after her return from Spain, so there was actually no time for any rest or recovery from the training camp abroad. She didn’t even have time to unpack her luggage before she had to pack her rucksack again.
During the week-end of October 21st-22nd, she took part in five events:
400 m medley 5:15.42 (silver medal) – new personal best on short course
200 m backstroke 2:22.68 (silver medal)
100 m butterfly 1:06.60 (fourth) – new personal best on short course
200 m medley 2:28.70 (sixth) – new personal best on short course
100 m backstroke 1:05.26 (gold medal)