How Was Your Swim Today?

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Nat the rat aka nuts
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Re: How Was Your Swim Today?

Postby Nat the rat aka nuts » Wed Oct 28, 2009 9:26 am

Bjoern
spring time here.... easier to get motivated.... sort of.
No swim today but walked to day spa, treatment and massage, walking dog later...
That's enough for today....

the now more relaxed Rat
Nat the Rat

No apologies, no regrets

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velvetparlour
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Re: How Was Your Swim Today?

Postby velvetparlour » Wed Oct 28, 2009 10:51 am

Bjoern Staben wrote:Does an 1:20h easy run somehow count as well? 8-)
Jeeez, you all make me feel inadequate in the moment.

those who call a 1h:20m run "easy" make me feel inadequate ;-)


missed yesterday, shagged from long shift
swam 4.8 tonight, thought it would be torture but ended up feeling great
just starting to see some consistent improvement in times / splits since coming back from the horrible multiple flu's over winter
I'm getting every type of flu vaccine next winter

200 w/u
5 x 800m on 12min cycle (swim on 11 - 1 min rest)
600 finckick drills and warmdown

massage sounds tempting nat, how was it?
Where reason cannot wade there faith may swim

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Nat the rat aka nuts
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Re: How Was Your Swim Today?

Postby Nat the rat aka nuts » Wed Oct 28, 2009 11:02 am

VP

was more facial and hand,neck, foot massage.
Need to get proper massage organised.

My bloody ankle/leg is killing me...
Walked to much.

Your swim sounded nice.... Sort of.
LOL. I missed 16 x 100's today. Sounds like I have to do them tomorrow.

Maybe, they are hard doing them by yourself...
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Nat the Rat

No apologies, no regrets

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velvetparlour
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Re: How Was Your Swim Today?

Postby velvetparlour » Wed Oct 28, 2009 11:14 am

Nat the rat aka nuts wrote:Need to get proper massage organised
My bloody ankle/leg is killing me


good sports massage therapy could also be helpful for the leg?
has yr physio suggested this - along with stretching etc

Nice mascot!
how did you get the nickname?
Where reason cannot wade there faith may swim

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Nat the rat aka nuts
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Re: How Was Your Swim Today?

Postby Nat the rat aka nuts » Wed Oct 28, 2009 11:21 am

Yep,

he suggested it and the stretching, she works with him....
And wearing the brace to get my foot out of supination and plantarflexion after swim - I hate it......

Hoped it will get better, but walking is still a aggravating it.
And Paul realised my left shoulder needs some work too...
Body falling apart...

It used to be Nuts ( as being nuts....) but one of my friends just decided to call me Nat the Rat and it did stick with me....

The limping Rat
Nat the Rat

No apologies, no regrets

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SarahL
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Re: How Was Your Swim Today?

Postby SarahL » Wed Oct 28, 2009 11:36 am

That sure is one very big mascot! :) Hope it brings you lots of luck Nat :)

NIce swimming VP :)

I'll be at the pool tonight :) YAY :)
Marathon runner & solo LEJOG cyclist recovering from stress fracture to tibia. Running is just starting to come back...
I can manage 20 mins now! Swimming is still very much in vogue, esp as Windsor Tri is now entered!

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Nat the rat aka nuts
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Re: How Was Your Swim Today?

Postby Nat the rat aka nuts » Wed Oct 28, 2009 12:57 pm

Sarah,
did not think the pic will be so big. uploaded from my mobile...
Any idea how I get him (or her- not decided yet) smaller....


LOL
Sunday 1.25 open water race- will be more a swim with heaps of others than a race...
Nat the Rat

No apologies, no regrets

weuer
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Re: How Was Your Swim Today?

Postby weuer » Wed Oct 28, 2009 1:12 pm

Well, hope it all goes well, Nat.

Me, my legs are hurting too, but not anywhere near as debilitatingly; overtraining.

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SarahL
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Re: How Was Your Swim Today?

Postby SarahL » Wed Oct 28, 2009 1:37 pm

Try this Nat :)

Edited in Microsoft Picture manager (cropped and compressed) :)

Image

And good luck for the swim :)
Marathon runner & solo LEJOG cyclist recovering from stress fracture to tibia. Running is just starting to come back...
I can manage 20 mins now! Swimming is still very much in vogue, esp as Windsor Tri is now entered!

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Bjoern Staben
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Re: How Was Your Swim Today?

Postby Bjoern Staben » Wed Oct 28, 2009 1:42 pm

SarahL wrote:Try this Nat :)

Edited in Microsoft Picture manager (cropped and compressed) :)

Image

And good luck for the swim :)

Nice rat though. Bit squeezed I think... ;)
One week without training makes one weak.

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Bjoern Staben
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Re: How Was Your Swim Today?

Postby Bjoern Staben » Wed Oct 28, 2009 10:34 pm

So, today it was a leisurely 5k run with the girls early morning.

Tonight it was tracksession:

15min wu
10x400 at 1:45min
15cd

Followed by a 45min pilates class...

You probably don't know what a Rosinen-Stuten is but I'd half a loaf (freshfresh) with Nutella just a minute ago and am now going to have a hot choc and then it's Heiabettchen.... :D
One week without training makes one weak.

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velvetparlour
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Re: How Was Your Swim Today?

Postby velvetparlour » Thu Oct 29, 2009 8:39 am

Bjoern Staben wrote:Followed by a 45min pilates class...

You probably don't know what a Rosinen-Stuten is

gotta get me some of that and that ;-)

swam ugly brutal unflexible and unbalanced 4k swim today
joy

200 w/u
10 x 100m free
2 x 200m free
600 kick & drills
13 x 100m free
500 kick & drills w/d

new goggles were the only thing I liked today
but still, these swims make the good ones better
later skaters
Where reason cannot wade there faith may swim

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Nat the rat aka nuts
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Re: How Was Your Swim Today?

Postby Nat the rat aka nuts » Thu Oct 29, 2009 9:21 am

Bjoern

Rosinenstuten are nice... sounded like heaps of calories....

Sarah,
thanks for minimising my mascot.
It is hard to find a spot in car for him ( decided he is male...). When he was sitting around the back mirror he distracted me to much. At this stage he is sitting/is squeezed around the sunshield...
Will see if I can take him into water on sunday.LOL

VP, at least you made a swim.... I slept and get ready for work after finally booking my sportsmassage.
And did you receive the Poolmate?

Tomorrow at least one swim for me - either the am squad or the uncoached evening set with Paul and Adam in water...
Catch you soon,
and keep swimming
Nat the Rat

No apologies, no regrets

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SarahL
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Re: How Was Your Swim Today?

Postby SarahL » Thu Oct 29, 2009 10:36 am

Well done on all the great swimming (and pilates!) everyone :)

I need some help please. I went to the pool last night and did (approx):

2500mts in about an hour ish incl:
800mts warm up
2 x 400mts fins drills
4 x 100mts pull, paddles and bands (aka drowning)
10 x 50mts fs
100mts cool down
Except my pool was 36mts so all slightly varying lengths of above

Had a problem though... I KNOW that my right arm crosses the centre line.

So I tried not to, but when I don't, I lose control of my body roll. How do I fix this?

I also felt like I was twisting upper and lower body wrongly - rather than being a kebab, rolling around perfectly from head to toe, I kind wiggled sideways a bit.

NOT GOOD!

What's going on?!?!??! :oops: :oops: :oops: :o

Can anyone help please?

Tips, advice?
Thank you xx
Marathon runner & solo LEJOG cyclist recovering from stress fracture to tibia. Running is just starting to come back...
I can manage 20 mins now! Swimming is still very much in vogue, esp as Windsor Tri is now entered!

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Bjoern Staben
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Re: How Was Your Swim Today?

Postby Bjoern Staben » Thu Oct 29, 2009 10:49 am

SarahL wrote:Had a problem though... I KNOW that my right arm crosses the centre line.

So I tried not to, but when I don't, I lose control of my body roll. How do I fix this?

On entry? I'd try and set my arm further out, concentrating on bringing my shoulder forward as well.
One week without training makes one weak.

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SarahL
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Re: How Was Your Swim Today?

Postby SarahL » Thu Oct 29, 2009 10:59 am

Yes Bjoern - on entry.

If I don't think about it my hand almost goes in thumbs first. I focus on not doing thumbs first and "spearing the fish" but it still crosses the centre line.

Maybe that's what's also making my body go wonky?

Argh it was really enfuriating - like I'd forgotten how to swim. It was all jerky. Think I was thining too much???

Argh argh argha raagrhahbrhagrahrgharghagrhagr !
Marathon runner & solo LEJOG cyclist recovering from stress fracture to tibia. Running is just starting to come back...
I can manage 20 mins now! Swimming is still very much in vogue, esp as Windsor Tri is now entered!

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Paul Newsome
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Re: How Was Your Swim Today?

Postby Paul Newsome » Thu Oct 29, 2009 4:16 pm

Try "The BIRD" drill Sarah - works a treat... :D

...swim normally but imagine you are leading your way down the pool middle-finger first (a-la giving someone "The Bird"!). Don't actually point your hand like this, just focus on your middle-finger extending forward in front of the same shoulder and not across the mid-line. Make sure you do this especially when you breathe as this is when most people commonly cross-over. To really crystalize this thought, imagine that middle finger has some fishing-line tied around it and I am personally pulling your middle finger directly towards me from the far end of the pool...gives a whole new meaning to the Grandpa joke of "pull my finger...!"

Hope this helps!

Those Finis Freestyler Paddles are especially good for this.

Cheers

Paul
2013 Manhattan Island Marathon Swim Champion. Don't forget to check out our valuable Know How section on the main site at http://www.swimsmooth.com/knowhow.html

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SarahL
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Re: How Was Your Swim Today?

Postby SarahL » Thu Oct 29, 2009 4:37 pm

Thanks Paul I'll give it a go

when are you in the uk?
Marathon runner & solo LEJOG cyclist recovering from stress fracture to tibia. Running is just starting to come back...
I can manage 20 mins now! Swimming is still very much in vogue, esp as Windsor Tri is now entered!

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Endre
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Re: How Was Your Swim Today?

Postby Endre » Thu Oct 29, 2009 7:50 pm

So today I did something different. Yesterday had a day off from exercise, and today I went to the gym - played squash for 40mins then ran 4kM IN 20Mins + 1Km in 6Mins warm down. Then swam. (Last week I did this I was so tired I got out after 6 laps!) Hadn't decide what to do before I got in but I knew I was going to do 200m splits this time instead of 100m like I did on Tuesday. Waited for the clock timer hand to hit twelve o'clock and kicked off for 200m (8 x 25m) When I finished, saw the hand at four o'clock and rested till nine o'clock (25 secs) and then repeated and repeated. Finished my 70 laps on 30:20. It is now only when I got home and did some calculations that I have now realised I swam 25sec laps x 8 and rested 25secs. But the last 3 were really difficult - I think I only got around 18 secs rest for the last one and about 20secs for the previous 2. (There is a set of tri-athalons that train around the same time, and it was nice for me to see myself swimming faster than almost all of them....there were also 2 up and coming female swimmers who are potential olympians going just a little bit quicker though.....)

I think I will introduce another 10 laps to even everything out to a 2Km swim and re-sort my calculations. I think training for 2km and swimming races for only 1.6km must be good - will finish OW races sooner than I think!!

So the question now is how do I start to cut this down.

Currently I swim the 70 in 30 minutes without breaks anyway.

I want to be able to swim my 70 laps in a pool time of 30 mins (oops not 70 any more, it's now going to be 80) so lets make that 30*8/7 = 34 mins. SO I'm looking to cut that down to finish the 80 in 34 mins.


There's 3 things I can do - either rest less, or swim harder, or both. SO I've whacked the data in a spreadsheet and started playing around with figures.

And having played around with the figures it is actually more simple than that! All we are looking at is reducing the cycle time between kick-offs. I need to reduce the cycle by 15 secs on a 200m split. So if I don't swim faster, I get less rest!! Thats cutting down from a 25sec lap split x 8 with 25 secs rest - to 23sec lap split x 8 with only 20secs rest.......aaarrrrghh

It does make sense though - if I take my current swim today of 25 sec laps x 8 with 25 secs rest, and I remove the 25 secs rest - i.e I swim continuously, then this takes the time down to 33:20 (less than the 34 I'm looking for) and which I can do when I swim continuously (just).

So where do I go from here? I guess I will have to sprint (increase stroke rate and/or pull strength) and try harder and rest less. I don't want to continue with the "traditional" way of training where I swim the whole lot continuously. Or do I start off doing 3 x 200m "normal", then 1 x 200m fast etc ??

I guess you experienced swimmers are just laughing your heads off now at the way I'm describing all this. At least it will reduce your streamline in the water and you'll swim slower without a head. Ha, that will serves those of you right. And please can you correct my terminology and the way I have phrased all my timings here, I'm still learning.

Once I get onto the correct phase of training, I will start with a list of my areas for improvement so I can prioritise and work on them individually. Doing them all at the same time may be too difficult.....

I have just read the page on CSS http://www.swimsmooth.com/training.html and found it extremely interesting. One question: The timings for CSS calculations are for 400m and 200m. Is this a flat out how fast can I go race? Or a paced swim that is hard, but not too excessive?

Any comments would be appreciated. Rephrase - very highly appreciated.

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SarahL
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Re: How Was Your Swim Today?

Postby SarahL » Thu Oct 29, 2009 8:32 pm

Endre wrote:
Any comments would be appreciated. Rephrase - very highly appreciated.


Haven't got a clue really endre - I'm a beginner - and I bought the SwimSmooth DVD which explains everything and also gives a VERY useful 24 session training plan. My swimming has come on lots - I went from just swimming up and down to actually doing proper targeted sessions with drills and everything! Perhaps give that a go???
Marathon runner & solo LEJOG cyclist recovering from stress fracture to tibia. Running is just starting to come back...
I can manage 20 mins now! Swimming is still very much in vogue, esp as Windsor Tri is now entered!


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