Paul's swimming blog

OK, I was going to swim today but the weather was nicer than I had realized sooooo. I played golf instead. Now this is refreshing, a blog thread that seems to emulate my own thinking! :applaud: Thanks for the honesty. Fortunately for me, we're getting plenty of ice/snow here in Illinois, so the golf thing is out of the question.

14 Dec 07 OK, I was going to swim today but the weather was nicer than I had realized sooooo. I played golf instead. 14 Hole walking carring my bag (quit after that cause it was getting cold). I was +7 thru 12 but then the wind picked up and I started to tighten up and my hands were getting cold. Went Double-Double and decided it was getting too cold. Paul

15 Dec 2007 SCM with team 400 w/u 8x25 Free - Build down/Sprint back on :35 Rest 1:00 3x100 Free - Middle 2 lengths FAST on 1:45 - after this I was really feeling the lactic acid in my arms. I really felt like quitting but I didn't which I am proud of. Rest 1:00 2x50 Sprint Kick on 1:20 - Used the Snorkel. I am noticing that the snorkel really allows me to concentrate on just kicking and I CAN'T CHEAT with arms pulls, resting on a kick board, etc so it really bombs my legs. Rest 1:00 100 Pull Rest 1:00 200 IM Rest 1:00 3x100 Reverse IM order on 1:45 - I was soooooo hating these. Rest 1:00 4x50 IM Order on 1:10 Rest 1:00 4x25 IM Order fast on :35. Took the Free AFAP in about 15. 100 EZ swim 2000m in about 55 minutes and I was really dragging at the end. A good workout that forced me to push myself thru some fatigue. Paul

16 Dec 07 SCM with team 400 swim, 100 kick, 150 pull w/u 100 Free best effort - 1:09 100 kick Main set 1x25 Free sprint kick Rest :15 1x50 free moderate kick - this was supposed to be a 'recovery' :rofl: I dunno what that means with regards to kicking, there is no recovery currently for me when kicking. :help: Rest :15 8x75 Free descend on 1:20. :05,:04,:03,:01,:00,:59,:01,:59 R :15 1x25 ez 100 IM Best effort - 'best' effort? uh-huh. 1:21 100 pull 25 Fly sprint kick 50 Fly moderate kick 25 Fly 150 w/d as I was DONE. 2000m Back to back practice's are tough. Now to find out how hard tomorrow's practice is going to be. I still need to work on driving myself thru fatigue. :mad: Paul

Each session will start with Warm up – Treadmill for 10 minutes at moderate pace Stretching – 15 minutes – targeting hamstrings and calves Week 1 Monday Resistance Training (SetsxRepsxWeight) Barbell Squat – 1x10 Leg Extension Machine – 1x10 Leg Curl Machine – 1x10 Front Lat Pull Downs – 1x10 Bent Over Barbell Rows – 1x10 Rope Crunches – 2x20 Leg Lifts - 2x20 Push Ups – 2x10 Wednesday Standing Front Military Press – 1x10 Incline Barbell Press – 1x10 Standing Lateral Dumbell Raise – 1x10 Front Lat Pull Downs – 1x10 Standing Alternating DB Curls – 1x10 Rope Crunches – 2x20 Planks – 3x30 seconds Barbell Squats – 1x25x45 Friday Incline BB Press – 1x10 Front Lat Pull Down – 1x10 Bent Over BB Row – 1x10 Leg Press – 1x10 Leg Extension – 1x10 Leg Curl – 1x10 Crunches – 2x20 Week 2 Monday Barbell Squat – 2x10 Leg Extension Machine – 2x10 Leg Curl Machine – 2x10 Front Lat Pull Downs – 2x10 Bent Over Barbell Rows – 2x10 Rope Crunches – 2x20 Leg Lifts - 2x20 Push Ups – 2x12 Wednesday Standing Front Military Press – 2x10 Incline Barbell Press – 2x10 Standing Lateral Dumbell Raise – 2x10 Front Lat Pull Downs – 2x10 Standing Alternating DB Curls – 2x10 Rope Crunches – 2x20 Planks – 3x30 seconds Barbell Squats – 1x25x45 Friday Incline BB Press – 2x10 Front Lat Pull Down – 2x10 Bent Over BB Row – 2x10 Leg Press – 2x10 Leg Extension – 2x10 Leg Curl – 2x10 Crunches – 2x20 Weeks 3 & 4 Same as week 2 but target 15 reps per set Now to just find a gym that I can join that won't bankrupt me. Paul

Good swims. Thanks for posting the backstroke video. I am in lane 4. What happened to you? I spotted you a good body length lead and you faded :thhbbb: Paul

20 Dec 2007 SCM with team 400 swim, 100 kick, 200 pull w/u 4x50 Free on 1:00 R 1:00 4x75 IM on 1:45 R 1:00 4x50 Free on :55 R 1:00 4x25 Stroke on :35 - Back R 1:00 4x50 Stroke on 1:10 - Fly/Back, Back/Br, Br/Free, Free/Fly R 1:00 4x75 IM on 1:40 R 1:00 4x50 Free on :50 R 1:00 4x25 Choice on :35, did free descend and AFAP on last one, came in at 14 seconds. 200 Pull w/d Took 50 minutes and I was blowing hard. But did it all and didn't quit :cheerleader: 2500m Right shoulder's feeling a little creaky right now. Not bad, just chirping a little. Paul

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 Videos of my swims. Welcome any comments. 50 Free www.youtube.com/watch 50 Back - no comments on the start. My feet slipped :frustrated: www.youtube.com/watch 50 Fly www.youtube.com/watch Paul

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.

22 Dec 2007 SCM with team 400 swim, 100 kick, 150 pull w/u 8x75 Free on 1:15 50 Build, R :05, 25 sprint 50 EZ 6x50 on :55, 25 Build, R :05, 25 Sprint 50 EZ 100 Kick 3x200 on 3:15, Was hitting the wall on 150 on the first 2, gutted out the full 200 on the last one. 100 EZ 2x25 Sprint, first on NB on :14, R; 45 second one 1 Breath on :15 2400m in :52 Feel good. Wish I could have gutted out all 3 200s but something to work on. Paul