Progress report

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Adivio
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Re: Progress report

Postby Adivio » Fri May 27, 2016 6:56 am

5-6 seconds is good speed improvement, I like it :).
I just hope it applies to me too. Will start open water swimming next week and I'll see.
Also on http://swim.palstani.com/ forum.

Campagnolo
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Location: Düsseldorf

Re: Progress report

Postby Campagnolo » Wed Jun 01, 2016 12:38 pm

@ Adivio
good luck with your open water.

I too will start ow this sunday.
I will do a 12km relay swim, where i will swim 4km.
So after that i will have a comparison between 4km pool vs. 4km ow.

Adivio
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Re: Progress report

Postby Adivio » Wed Jun 01, 2016 12:48 pm

Thanks and good luck with the relay. Very interested in hearing your result
and thus the comparison to pool.
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Adivio
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Re: Progress report

Postby Adivio » Mon Jun 06, 2016 2:48 pm

Thanks Ducky. I have no plans to quit yet :).
Most probably the drop in swimming speed is due to loss of focus.
Anyway, I am pleased with the improvements done this year.
And will now focus on open water to gain full confidence for the IM.
Also on http://swim.palstani.com/ forum.

Campagnolo
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Location: Düsseldorf

Re: Progress report

Postby Campagnolo » Mon Jun 13, 2016 10:34 am

My open water competition was a Little set back. I hoped to swim faster, but this time I had a lot of trouble Swimming straight. The water was real cloudy this time, so i couldn´t see the other guys underwater. In my first 2 ow competitions last year, i basically just followed other feet and didn´t even try to navigate myself. Worked out well. This time i Kind of lost my Swimming technique a bit while trying to see.

So my pool progress didn´t transfer to the lake:

2015: 1000m 25m-pool 15:50min / openwater+wetsuit 3260m in 50:00min (1:32/100m)
2016: 1000m 25m-pool 15:10min / openwater+wetsuit 4260m in 1:07:10h (1:34/100m)

Adivio
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Re: Progress report

Postby Adivio » Tue Jun 21, 2016 12:53 pm

Hi,

Freshly taken videos with me as the main character :) :

Under water:
https://youtu.be/zG-nWmct-rM
https://youtu.be/Lr_1syi9NPg

Above:
https://youtu.be/ctuhSuL5uoQ
https://youtu.be/SIP3QCQAMUw

Under water, front
https://youtu.be/d-uZCx6UKXM

Comments welcomed!
Also on http://swim.palstani.com/ forum.

Adivio
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Re: Progress report

Postby Adivio » Sat Jun 25, 2016 9:58 am

Perhaps I could start: stroke looks very similar to how has been half a year ago.
Difference is that I can sustain this for much much longer.

Apart from this, open water season is going great. I have overcome my worries for sighting and can now swim straight
with little disturbance to my swimming. This week I did a 4k non-stop in lake and it went really well, my watch reported a 1:44/100
which is more than I hoped for. One interesting fact is that for absolutely all my open water sessions, the average stroke rate was 71.
How can it be this constant?
Also on http://swim.palstani.com/ forum.

smootharnie
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Re: Progress report

Postby smootharnie » Sat Jun 25, 2016 11:06 am

You start to develop a nice slightly bumpy rhytm.
Your arm mechanics still can use some improvement though.
Just focus a bit on bending that elbow after entry an inch more and pointing the elbow sideways an inch more.
You want to pull more with the back instead of the pecs.
https://www.youtube.com/watch?v=dr9Wg0Trubk
How may hours you swim per week now?
GO to the new swimforum, called ....... THE SWIM FORUM......swim.palstani.com

Adivio
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Re: Progress report

Postby Adivio » Sat Jun 25, 2016 12:52 pm

Thanks smootharnie.
I don't understand why it's so difficult to bend that elbow. Haven't cracked this yet.
Luckily I don't suffer from any shoulder problems and I can swim like this indefinitely.

As to what muscles I use, I can clearly feel that I'm pulling with my lats. Usually I get some slight feeling
in lats and triceps after swimming. Pecs are also involved, I can see it in the mirror right after the session :).

I am now on 3-4 h per week open water only. Long sets. Good news is that the wet suit improves my pace by 10s per 100
compared to pool.
Also on http://swim.palstani.com/ forum.

Adivio
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Re: Progress report

Postby Adivio » Tue Aug 09, 2016 3:21 pm

It's time now to close this season. Last weekend I had my first IM distance race and it went really well on
a difficult course. Time was 10:45:26 and swimming the 3.8km took around 1h19. Not brilliant, just Ok.
For this I have no previous experience so I don't know how much I have improved.

One week before the big race I've done an Olympic distance triathlon, swim there was 29 min for 1.5km.
This one I could use to check progress as I've done it first time 2 years ago. Back then time was 35 min. So I guess there has been some progress in the last 2 years :).

New training season in the pool starts soon, goal would be to improve the IM time to 1h10 or less next year.
Also on http://swim.palstani.com/ forum.

Campagnolo
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Location: Düsseldorf

Re: Progress report

Postby Campagnolo » Mon Aug 22, 2016 10:38 am

I just did another open water competition yesterday.
It was advertised as 3300m an my GPS logged 3450m, which seams reasonably.
I finished at 52:06min, which is a pace of 1:30,6min/100m.
This is about 2sec faster than 2015 at this event.
So there is Progress! :D

BTW: The 12x word Champion Thomas Lurz started yesterday. Even though he is retired, he finished at 38:41min (1:07min/100 :shock: )

Adivio
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Re: Progress report

Postby Adivio » Mon Aug 22, 2016 11:53 am

Thanks Ducky.

Same coach. Program pretty much the same as last year. My main focus is going to be body position.
I have a feeling that this season I'm going to nail it :). Building endurance is also top of my list.

Adrian
Also on http://swim.palstani.com/ forum.

Adivio
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Re: Progress report

Postby Adivio » Mon Aug 22, 2016 2:46 pm

I don't rely much on toys when swimming. I stay away from PB as it feels like cheating :).
I don't like fins either. They lift the legs but the effect is so big that I have big problems keeping my body straight, back will curve a lot.
Actually I realized lately that this might be my biggest problem: it is very difficult to keep the back straight and usually when I try to
control my posture I end up with the curvature. How to solve this one especially with my naturally extra curved lower back?
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Adivio
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Re: Progress report

Postby Adivio » Tue Aug 23, 2016 9:07 pm

Inspiring story Ducky. Difficult for me to do it every day but I understand how important it is. So far not much foam rolling just stretching 3-4 times a week.
I need to do it properly.
Also on http://swim.palstani.com/ forum.

smootharnie
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Re: Progress report

Postby smootharnie » Tue Aug 23, 2016 9:42 pm

Any good info about that foam rolling stuff? Does it really help next to normal stretching?
GO to the new swimforum, called ....... THE SWIM FORUM......swim.palstani.com

Adivio
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Re: Progress report

Postby Adivio » Thu Aug 25, 2016 11:04 am

Haven't paid much attention to foam rolling, I thought the secret lies with the stretching. Will change the focus then.
More rolling (foam roll, lacrosse ball etc) and less stretching (nothing against stretching, just not enough time).
And will talk about this to my masseur. Again, we were doing more stretching than soft tissue work.
And thanks Ducky for repeating this. Hopefully some day I will understand the importance of it :).
Also on http://swim.palstani.com/ forum.

Adivio
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Re: Progress report

Postby Adivio » Fri Aug 26, 2016 5:02 pm

Hi Ducky,
Since time is a precious commodity, which parts I should focus on? Hamstrings, glutes, hips (below the stocmach)?

Thanks, Adrian
Also on http://swim.palstani.com/ forum.

smootharnie
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Re: Progress report

Postby smootharnie » Sun Aug 28, 2016 7:40 am

I have been using my big sturdy pillow under knees face down lying on nattrass method for a while now and I find it an easy and effective swim specific hip flexor stretch.
First it caused tingling sensatains in the lower back, but by straightening the pelvis this went away and the position of all hips to shoulders in a flat horizontal mattrass plane, legs angled behind that plane started to feel comfortable and normal.
Now can go to sleep with pillows under knees and get a few hours mild stretch for free.
So with 2 pillows under the knees increased the stretch with an extra pillow.
If you lie on this after a hard day behind the desk your body is like a plank and its lying on knees and shoulders, hips floating in the air.
But after making some dirty dancing moves, pressing your pubic bone etc in the mattrass, tuck the tailbone under to get the hips rotated so that the lower back becomes flat, and combine this with rotational 6 beat kicking the hip area becomes loose and the plank like body changes into a rubberlike plate where the hips sink to the mattrass helped by gravity.
During rotational 6 beat kicking I focus on the main upkicks, trying to get the legs a little higher everytime at every mainkick.
After 5 minutes the hip has sunk into the matrass touching it from pubic bone to shoulders, legs kicking free in the air giving a nice stretch at the front of the hips at the main upkicks.
After that, keep the same rotational timing and switch between 2BK and 6Bk. skipping the inbetween kicks or not.
Knees now about 10 cm above mattrass plane in resting position is just about comfortable after this kicking and stretching. When I started a few cm above mattrass surface already felt extremely high.
Cant say it has increased swim performance much, but kicking feels a bit more relaxed and supple.
The muscles in back and glutes have definetly become a lot stronger with more endurance and awareness of hip tilt has increased.

Curious what kneelift behind hips-shoulder plane feels comfortable for hip flexible Ducky or for stiffer Adivio.
its difficult to compare because the bend of the lower back and the hip tilt has a huge effect on the possible kneelift.
With an arched back you can get much higher, but when is it arched and when it is not is hard to pinpoint precisely.
You can compare the positions and improvement for yourself though.
GO to the new swimforum, called ....... THE SWIM FORUM......swim.palstani.com


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