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Thread: Paul's swimming blog

  1. #61
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    Re: Paul's swimming blog

    Quote Originally Posted by ande View Post
    first, say what lanes you are in by each link in this thread and
    on the front page and title of each youtube page
    also explain how the lanes are numbered
    is the far side lane 1 or lane 8

    50 free reads
    "I am in lane 4 from the top in the blue suit."

    50 fl reads
    "50 meter butterfly at 2007 Colonies zone SCM ch"

    50 bk reads
    "50 meter backstroke at 2007 Colonies ZOne SCM c"



    50 free

    start
    bend over more so you have less distance to move on take your mark
    work on your SDK to go further off your start before you break out

    turn / streamline break out
    looked shallow and you came up very soon, didn't even go 5 meters underwater, at least get past the flags

    did you jam your touch?

    50 fly is really hard to make out
    bad vantage point or not enough zoom

    50 bk
    can't really make out much
    bad vantage point or not enough zoom
    you need to turn your arms over faster and develop and use your SDK

    ande
    Good advice, will work on the labeling thing.

    I tried to get my wife to use some zoom but no go. Looking at the files in QuickTime gives a little better view.

    Free: yep, I noticed that first thing. So in practice I've been working on holding my streamlines off the turn for a count of five. This is getting me well past the flags on every turn. Good advice on the start, didn't even consider that. Will work on that.

    Back: yeah, why is in the race you feel like you're doing one thing but the film shows you were totally wrong? I could have sworn I was turning over faster than that. Definately need to work on that.

    Fly: What I'm trying to work on is pressing my chest into the water. I'm still lifting my shoulders WAY too high on each stroke and that's just killing me.

  2. #62
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    Re: Paul's swimming blog

    23 Dec 2007

    SCM with team

    300 swim, 150 kick, 150 pull w/u

    6x125 Free, first 75 EZ, last 50 build on 1:50, I skiped the first 50 on the 5th rep, lats are really sore.
    50 EZ
    2x100 IM Descend on 1:45
    R 1:00
    3x100 Free descend on 1:50 - 1:19, 1:16, 1:14
    50 EZ
    8x50 IM order, 2nd 50 faster than first on 1:10.
    150 pull

    2450m in :55

    Lats are really sore at orgin. See how they do tomorrow.

    Paul

  3. #63
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    Re: Paul's swimming blog

    24 Dec 2007

    SCY with team

    Got there a little late.

    300 w/u

    4x150 - Free/Fly/Free, Free/back/free, Free/br/fr. fr/fr/fr (this one was confusing ) on 2:15
    4x100 IM on 1:25
    4x100 Free on 1:20
    100 pull, 100 kick
    6x75 IM on 1:00
    8x50 Free on :45
    100 pull

    End of practice board.

    I then decided to do some additional work on my own.
    2x100 Free stretched out as long as possible and 3 SDK off every turn. on 1:45
    6x25 Fly on :45 - trying to press my chest to the water and breath down not up. I'm still not getting it as my shoulders are still coming out too high.
    50 Back nice and slow.

    3250y in about 1:10

    Back-back-back practice for the first time. Felt good about it all things considered. Not much sleep the last 2 days as family things are really upping my stress level.

    Merry Christmas to all!!!!!!

    Paul

  4. #64
    Very Active Member aztimm's Avatar
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    Re: Paul's swimming blog

    Wow, good to see someone is swimming today....my team swims at the local university, they're closed today and tomorrow, so no swim workouts for us. We do have workouts Wed-Fri, thankfully.

    I did a long run yesterday (8.35 miles according to my iPod) and plan a mid-distance tomorrow (about 6). Funny, as my long runs get longer, so do my short and mids... I ran with a gal I used to work with last Thurs, she thought she'd be about a 10 min/mile, which I thought would be a nice relaxing pace....we ended up 8'33"/mile (she was shocked). If you want to get rid of some weight, I've found running to be the easiest/fastest way to do that, it keeps me about 175-180 (170-175 in summer). The Nike+iPod is a great way to keep motivated, even for solo runs.

  5. #65
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    Re: Paul's swimming blog

    Quote Originally Posted by aztimm View Post
    If you want to get rid of some weight, I've found running to be the easiest/fastest way to do that, it keeps me about 175-180 (170-175 in summer). The Nike+iPod is a great way to keep motivated, even for solo runs.
    I think my Orthopod is looking to buy a new Ferrari so I'm sure he would love for me to take up running but my body will tell me VERY quickly that it is and that unless I want to end up that I should give it up. Running is not an option for me, it wasn't 20 years ago and it sure isn't now no matter how much it might sound like a good idea.

    But, considering that I reduced my body weight by 50 pounds in 3 years while increasing my muscle mass by over 30, I think just adding a good weight training routine would be better. It's that or end up

    Paul

  6. #66
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    Re: Paul's swimming blog

    27 Dec 2007

    8pm SCM with team

    Not too many folks there plus I had 2 slices of pizza about 2 hours before practice. Note to self: bad idea.

    Not motivated and just not feeling it. Don't remember what the workout was, only did about half of it.

    1400 uninspired meters

    Paul

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    Re: Paul's swimming blog

    28 Dec 07

    6:30am SCY with team

    got in late

    300 w/u

    4x75 IM on 1:20
    200 kick
    4x75 Breast descend on 1:30
    50 EZ
    150 pull
    4x75 Free on 1:10
    200 kick
    4x75 free descend on 1:15
    50 EZ
    150 Pull
    4x50 choice on :50
    100 w/d

    2600y

    Then I returned to the pool so I could coach a workout for some 9yo swimmers from our team in prep for a meet tomorrow. After the session, I decided to do a quick sprint workout and play with my new monofin.

    11:30am SCY omo

    100 w/u
    8x25 underwater SDK on 1:00
    R 2:00
    4x25 Sprint on 1:00 :15,:15,:14,:12
    100 w/d

    500y

    I love my new MF. I was VERY concerned that I would not even be able to get it on my feet and getting the 2nd foot in is......interesting. Sure it's a hoot to watch. Doing the shooters, I found myself getting some very positive feedback on both maintaining a solid streamline and initiating the kicks at my hips. I look forward to playing with this more and need to consult the Mistress of the Monofin for some MF centric workouts.

    Paul

  8. #68
    sprint diva The Fortress's Avatar
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    Re: Paul's swimming blog

    Quote Originally Posted by pwolf66 View Post
    28 Dec 07

    6:30am SCY with team

    got in late

    300 w/u

    4x75 IM on 1:20
    200 kick
    4x75 Breast descend on 1:30
    50 EZ
    150 pull
    4x75 Free on 1:10
    200 kick
    4x75 free descend on 1:15
    50 EZ
    150 Pull
    4x50 choice on :50
    100 w/d

    2600y

    Then I returned to the pool so I could coach a workout for some 9yo swimmers from our team in prep for a meet tomorrow. After the session, I decided to do a quick sprint workout and play with my new monofin.

    11:30am SCY omo

    100 w/u
    8x25 underwater SDK on 1:00
    R 2:00
    4x25 Sprint on 1:00 :15,:15,:14,:12
    100 w/d

    500y

    I love my new MF. I was VERY concerned that I would not even be able to get it on my feet and getting the 2nd foot in is......interesting. Sure it's a hoot to watch. Doing the shooters, I found myself getting some very positive feedback on both maintaining a solid streamline and initiating the kicks at my hips. I look forward to playing with this more and need to consult the Mistress of the Monofin for some MF centric workouts.

    Paul
    8 x 25 on the 1:00? That's quite a lot of rest. (I just did 20 of those with my team on :40 and had loads of rest.) Although I guess if you're doing them AFAP ... While you're getting used to it, you could do 16 x 25, alternating hard UW and EZ swim. Do 4 point kicking, both side, back and front! Do the spin fly drill. I love that one.

    Once you get used to your MF, I'll chime in. Because of my taper and recent nasty cold, I'm seriously alcohol and MF deprived over the holidays.

    Enjoy the shooters!

  9. #69
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    Re: Paul's swimming blog

    Yeah on the 1:00 did give me a lot of rest but considering that this was my first time using it I wanted to be cautious and concentrate on the feel thru the water. Next time will be more reps on a shorter interval.

    Paul

  10. #70
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    Re: Paul's swimming blog

    30 Dec 2007

    9am SCM with team

    300 swim, 150 kick, 150 pull w/u


    3x200 Free on 2:45
    50 EZ
    4x25 IM order build on :30
    2x100 Kick on 2:00
    50 EZ
    3x200 IM on 3:15
    50 EZ
    4x25 Free build on :30
    2x100 Pull on 1:45 (no paddles) - my pacing is still all screwed up, I thought I was going about 1:25 and instead went 1:14,1:12
    50 EZ

    2600m

    I was pretty proud of myself, this is the first time that I have done all the 200s. Was really laboring at the end but in a good way.

    Paul

  11. #71
    Very Active Member jaegermeister's Avatar
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    Re: Paul's swimming blog

    Great swimming today! Congratulations and keep up the hard work. I have been swimming for about 3 years or so, consistently for 1 1/2, and I very much recall the challenge of regaining the ability to do those hard sets.

    I just started reading your posts here and really enjoy them. Your honesty is very admirable. Its a great story, too, from power lifter to accomplished masters swimmer.

  12. #72
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    Re: Paul's swimming blog

    Thanks, Tom. I appreciate it.

    1 Jan 08

    4 months till SCY Nats

    11am SCM with team

    300 swim, 150 kick, 150 pull w/u

    4x25 Fly on :35
    R :30
    4x50 Free descend on 1:00, 39,37,35,32
    R :45
    4x25 Bk on :35 - took it easy to recover
    R :30
    4x75 IM on 1:20
    R :45
    4x25 Br on :40
    4x100 Free descend on 1:50, 1:26,1:24,1:21 and barely finished, really had trouble catching my breath.
    4x25 Free kick build on :40
    4x150 on 2:15 1st Free, 2nd Kick, 3rd Free, 4th IM
    100 w/d

    2600m

    And then if that wasn't enough we then played 6 on 6 water polo in the well for 30 minutes and that just KILLED me. But it was fun as all heck.

    Paul

  13. #73
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    Re: Paul's swimming blog

    Paul,

    What are your focus events at Nationals? Are you lifting weights now? If you are, I'd like to see those workouts in here as well. If you aren't... well, you know you should

  14. #74
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    Re: Paul's swimming blog

    Actually I start back tomorrow am with a short 3 week acclimation program. It's listed on Page 3. Once that's over with I will move onto a balanced strength/mass building workout.

    Focus events are:

    Primary
    50 and 100 Free and 50 Fly

    Secondary
    100 IM and 50 Back

    Tertiary
    100 Fly

  15. #75
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    Re: Paul's swimming blog

    2 Jan 08

    6am gym workout

    10min treadmill, .72 miles

    Barbell Squat - 45x10, 95x10
    Leg Extension Machine - 35x10, 65x10
    Leg Curl Machine - 35x10, 65x10
    Front Lat Pull Down - 50x10, 90x10
    Bent Over Barbell Rows - 45x10, 85x10
    Rope Crunches - 90x20, 130x20
    Leg Lifts - 20, 20
    Push Ups - 15,15

    Yes, it's pretty basic and yes, it's pretty light but it's been 4 years since I've done any weight work. Found myself ready to do a lot more weight and sets than just ease back into it but I squashed that feeling and stuck to the planned workout. The only exception was the push ups, I found that I banged out the 10 without much effort at all so decided to go 15 instead. Now I only have 2.67 more weeks of this 'crawl before I walk' routine.

    Paul

  16. #76
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    Re: Paul's swimming blog

    I'm surprised you're doing leg extensions. That's pretty redundant with squats.

  17. #77
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    Re: Paul's swimming blog

    JH, not really. True that squats are a quad dominant exercise, but they work most of the major muscle groups to some extent.

    I have leg extensions included because they are an isolation movement that targets the quads. I included 2 quad dominant exercises at the start to energize the quads which are the largest muscle group in the body and in doing so to kick start the whole body's muscle development.

    Paul

  18. #78
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    Re: Paul's swimming blog

    OK, I had forgotten how much the first couple of weeks back in the gym sucked. I was extremely sore this morning and slept in, promising myself that I would swim this evening. I left work late, got home at 7:30 and actually managed to get myself to the pool in time for 8pm practice.

    3 Jan 08

    8pm SCM with team

    200 swim, 150 kick, 150 pull w/u

    4x75 Free descend on 1:20, 1:05, 1:02, :57, :52
    200 Pull
    4x75 Back on 1:30
    200 Kick
    4x75 Breast on 1:30, 50 pace, R :05, 25 Sprint - ok what sick SOB puts this RIGHT after 200 KICK??? My quads just gave up on me here.
    200 Free for time. Thrashed my way to 2:42
    50 EZ
    3x100 IM on 1:45 - OMG I'm gonna DIE!!!!!!!
    150 Free

    2500m

    While I was suffering the whole time with being so sore and not being able to really extend my stroke, after it was over I was very glad that I did go as the soreness is probably much less than if I had skipped.

    Paul

  19. #79
    Very Active Member aztimm's Avatar
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    Re: Paul's swimming blog

    Quote Originally Posted by pwolf66 View Post
    OK, I had forgotten how much the first couple of weeks back in the gym sucked. I was extremely sore this morning and slept in, promising myself that I would swim this evening. I left work late, got home at 7:30 and actually managed to get myself to the pool in time for 8pm practice.
    I took most of Dec off from weights (and some swimming and running) due to some strange travel I did (I'll explain if anyone is interested). Anyway, I started back last week, and my team was using a different pool setup LCM, and for some reason I decided to do doubles on Thurs-Fri, "to catch up from missing on Mon-Tues," (Christmas Eve and Christmas). By last Sat, my body was trashed. But I kept up, and actually lifting more seemed to help, and I think (hope) I'm over the worst of it.

    Just keep plugging away, I think that's the best way over the soreness.

  20. #80
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    Re: Paul's swimming blog

    OK, being in gym starting over again is going to be even harder than starting over again in the pool.

    /whine

    I WANNA LIFT MORE!!!!!

    /whine

    Sorry, this whole crawl before you walk thing combined with being SOOOOOOO weak is driving me bug-nuts.

    4 Jan 08

    8pm gym session

    Treadmill, 10min .75miles (goal here is to work towards hitting 1 mile in 10min, then I up the length to 15min and build from 1mile to 1.5 miles, up it again to 20min/1.3 miles working to 2miles)

    Standing front military press 45x10, 75x10 - this was my favorite lift back in the day and at one time I could rep 225. Sad how long gone those days are.
    Incline BB Press - 45x10, 85x10
    Standing Lateral DB Raise (arms bent) - 10x10, 15x10
    Front Lat Pulldowns - 110x10, 130x10
    Standing Alt DB Curl - 15x10, 15x10
    Tricep Rope Pushdowns - 50x10, 70x10
    Rope Crunches - 150x20, 170x20
    Planks - 4x30 seconds w/30 sec rest between.

    Paul

    Weight: 258.5
    Last edited by pwolf66; January 5th, 2008 at 09:27 AM.

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