Nightcrawler's 2016 Season

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nightcrawler
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Nightcrawler's 2016 Season

Postby nightcrawler » Mon Jan 11, 2016 6:14 am

Nightcrawler is back :D

I missed all and decided to write my swimming diary again.

This year i am 39 ! :o

After a 6 months break, which served me depression and loss of form, I started swimming again to stop thinking too much.

I am swimming 4-5 sessions a week according to work hours(working in a full time job), in a 25m pool. I have no pool mate at the moment, usually swimming alone. My goal is swimming 5000m sub 1:10. I prefer Brent Rushall's USRPT guide in my trainings.

By the way, English is not my mother toung, sorry if i do some mistakes in my posts...

First session at the pool:
10.01.2016 (4200m)
Drill: 100onearm+100unco+100doggypaddle+100butterfly
Set1: 20x75m crawl, Interval 1:15 (target: 1:05) 2 fails
Drill: 100onearm+100unco+100doggypaddle+100butterfly
Set2: 20x50m crawl, Interval 0:50 (target: 42) 3 fails
Drill: 100onearm+100unco+100doggypaddle+100butterfly
Set3: 20x25m crawl, Interval 0:25 (target: 20) 3 fails
----------------------------------------
NOTE: I felt really strange, a bit pain in my right shoulder during 25 meters and after the session lungs were burning.
Last edited by nightcrawler on Tue Jan 26, 2016 4:18 pm, edited 1 time in total.
Once something goes into motion, it stays in motion, the process itself feeds the fire!
Ref: http://self-inspiration.com/video/uncomfortable-vs-exhaustion

s.sciame
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Re: Nightcrawler's 2016 Season

Postby s.sciame » Mon Jan 11, 2016 12:02 pm

nightcrawler wrote:My goal is swimming 5000m sub 1:10. I prefer Brent Rushall's USRPT guide in my trainings.


Welcome back! That's very interesting: I always wondered how well USRPT would work for targets longer than 1500m (5000m are one of my goals as well). Are you going to do 100% USRPT or will you also add some aerobic and threshold set sometimes? Also, according to Brent Rushall, for a 1500 you should do mostly 75s and 100s. You also did 50s and 25s: perhaps to build speed first and endurance later?

Salvo
Other SS forum members and I are also on swim.palstani.com

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Re: Nightcrawler's 2016 Season

Postby nightcrawler » Mon Jan 11, 2016 2:36 pm

Hi s.sciame,

Thanks for your interest. As you guessed I first want to achieve my 400-800 free goals than 1500 free succeedingly, so that 25s and 50s are crucial for me.

I want to do 100% USPRT, 3 years ago I did the same trainings and swam 5K 1:14. This time I am more focused and inspired.

I am 178cm and 80kg(5 kilos to loose in order to be more agile), i am using tempo trainer, 0.90-0.87 frequency in 75s and 50s, 0.85 frequency in 25s now. In 75s SPL=20(left and right arms in total), in 50s and 25s my SPL is 21-22. In easier frequencies such 1:00 my SPL is 17. I do not use underwater dolphin kick or long push offs from the wall, prefer 3-4m push off.
Once something goes into motion, it stays in motion, the process itself feeds the fire!
Ref: http://self-inspiration.com/video/uncomfortable-vs-exhaustion

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Re: Nightcrawler's 2016 Season

Postby nightcrawler » Tue Jan 12, 2016 4:40 pm

Hi Ducky, i am focusing on stroke rate, trying to adapt mysely to challenging arm frequencies and make them sustainable.

Second session at the pool:
12.01.2016 (3900m)
Drill: 300 doggypaddle drill
Set1: 20x75m crawl, Interval 1:20 (target: 1:08) 3 fails
Drill: 300 doggy paddle drill
Set2: 20x50m crawl, Interval 0:55 (target: 44) 2 fails
Drill: 300doggypaddle drill
Set3: 20x25m crawl, Interval 0:30 (target: 20) no fail
----------------------------------------
NOTE: I felt really tired and ruined, muscle pains after first session's challenging intervals, decided to lengthen the intervals for a few days until getting into acceptable form.
Last edited by nightcrawler on Tue Jan 26, 2016 4:19 pm, edited 1 time in total.
Once something goes into motion, it stays in motion, the process itself feeds the fire!
Ref: http://self-inspiration.com/video/uncomfortable-vs-exhaustion

s.sciame
Posts: 255
Joined: Fri Aug 24, 2012 3:48 pm
Location: Rome, Italy

Re: Nightcrawler's 2016 Season

Postby s.sciame » Wed Jan 13, 2016 10:51 am

nightcrawler wrote:Hi s.sciame,

Thanks for your interest. As you guessed I first want to achieve my 400-800 free goals than 1500 free succeedingly, so that 25s and 50s are crucial for me.

I want to do 100% USPRT, 3 years ago I did the same trainings and swam 5K 1:14. This time I am more focused and inspired.

I am 178cm and 80kg(5 kilos to loose in order to be more agile), i am using tempo trainer, 0.90-0.87 frequency in 75s and 50s, 0.85 frequency in 25s now. In 75s SPL=20(left and right arms in total), in 50s and 25s my SPL is 21-22. In easier frequencies such 1:00 my SPL is 17. I do not use underwater dolphin kick or long push offs from the wall, prefer 3-4m push off.


Thanks nightcrawler for the detailed explanation. I'll follow this thread with much interest. As I said, the 5k ow are one of my goals too (at slower pace for sure, currently I can swim 3km in 50 mins in a 25m pool). Moreover I'm the same age of you and swim in the same range of frequencies, my stroke is shorter (same SPL but with longer pushoff, slower flip turns). Did you have the same metrics when you swam 5k 1:14?
I'm relatively new to swimming in that I started in 2011 and I'm intrigued about training 100% usrpt for a 5k, so your progress will be quite motivational for me.

Regards,
Salvo
Other SS forum members and I are also on swim.palstani.com

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Re: Nightcrawler's 2016 Season

Postby nightcrawler » Wed Jan 13, 2016 10:07 pm

Today's workout (13.01.2016 - 3600m)
Set1: 20x75m free, interval:1:20 (target 1:05, 3 fails)
Drill: 100m doggy paddle drill
Set2: 20x50m free, interval 0:55 (target 43, 3 fails)
Drill: 100 doggy paddle drill
Set3: 12x50m free, interval 0:50 (target 42, 3 fails)
Drill: 300 doggy paddle drill

Note:
Today again I did 75s and 50s but this time during the workout I felt pain, especially in my calves and hamstrings. I swim almost with no kick, just using the arms but in day time I am obliged to walk almost 10K due to work, i think this is the reason... I hope muscles will adapt soon, may be I can add some kick among the sets in order to relax the legs. Still I am too slow and hard, need 4-6 weeks to get used to water...

Hi Salvo,
Yes, metrics were almost the same when I swam 1:14 except the frequency, this time I can maintain the same SPL with higher frequency and less kick.
Once something goes into motion, it stays in motion, the process itself feeds the fire!
Ref: http://self-inspiration.com/video/uncomfortable-vs-exhaustion

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Re: Nightcrawler's 2016 Season

Postby nightcrawler » Fri Jan 15, 2016 8:27 am

Today's workout (14.01.2016 - 3200m)
Set1: 36x50m free, interval:0:50 (target 43, 3 fails)
Drill: 400m (100kick-200bands drill-100kick)
Set2: 20x50m free, interval 0:50 (target 42, 2 fails)
Drill: 100 doggy paddle drill

NOTE:
My aerobic condition getting better everyday, I feel it. But target times are still slow. According to USRPT, in 50 meter repetitions must set the recoveries 15-20 seconds in order to develop both aerobic and anaerobic conditions, but I dont do this. I try to maintain shorter recovery periods such as 5-10 secs.

I am planning to lengthen my intervals and develop faster paces. In this manner, the following sets will be more beneficial I think:
20x100 free, interval: 1:45 (target: 1:24)
30x50 free, interval: 0:55 (target: 0:40)
waiting for your contributions...
Once something goes into motion, it stays in motion, the process itself feeds the fire!
Ref: http://self-inspiration.com/video/uncomfortable-vs-exhaustion

s.sciame
Posts: 255
Joined: Fri Aug 24, 2012 3:48 pm
Location: Rome, Italy

Re: Nightcrawler's 2016 Season

Postby s.sciame » Fri Jan 15, 2016 11:50 am

nightcrawler wrote:NOTE:
My aerobic condition getting better everyday, I feel it. But target times are still slow. According to USRPT, in 50 meter repetitions must set the recoveries 15-20 seconds in order to develop both aerobic and anaerobic conditions, but I dont do this. I try to maintain shorter recovery periods such as 5-10 secs.

I am planning to lengthen my intervals and develop faster paces. In this manner, the following sets will be more beneficial I think:
20x100 free, interval: 1:45 (target: 1:24)
30x50 free, interval: 0:55 (target: 0:40)
waiting for your contributions...


Yes, actually with such short recoveries those sets look like something in between css training and usrpt (in css training you would also have longer reps in general). So you probably should go for longer recoveries and faster paces, especially if you want to achieve your 400m and 800m goals first.

Anyway it seems to me (but I'm less experienced than you) that 20x100 on 1:45 target: 1:24 is quite more challenging than what you're doing so far (maybe 1:26?). It is also true that usrpt sets should be designed to fail before the end of the set. I guess if you're able to hit 1:24 on 1:45 for 10 reps before hitting the first failure you have already made a big step forward.

Salvo
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Re: Nightcrawler's 2016 Season

Postby nightcrawler » Mon Jan 18, 2016 10:27 am

15.01.2016 (2800)
Set1: 20x100m Interval:1:45 (target: 1:28, 3 fails)
Drill: 150m stroke easy
Set2: 30x50m Interval:55 (target: 0:43, 3 fails)
Drill: 150m stroke easy

Notes: My aerobic condition is still not enough and also I cannot manage the paces I did 3 months ago. I used to do 100meters on 1:30(target 1:16) and 50meters on 50(target: 37). In order to develop some aerobic condition and prepare my fitness level for USRPT sets I am planning to do 3000m continuous set with an easy pace including all strokes, for example: 3000m free 25butterfly-25free-25backstroke-25free-25breaststroke-25free with hand paddles for developing some power.
Once something goes into motion, it stays in motion, the process itself feeds the fire!
Ref: http://self-inspiration.com/video/uncomfortable-vs-exhaustion

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Re: Nightcrawler's 2016 Season

Postby nightcrawler » Tue Jan 19, 2016 7:40 pm

19.01.2016(4400m)
3000m complex easy (50fly-50free-50back-50free-50breast-50free)
200m kick
20x50m free @1:00 (target: 0:42) , 2 fails
200m kick
Note: Today i did a quite aerobic set, 3000m, that i love to do in bad form, it feels like massage! :D This set also helps enhancing range of motion of exteremities and supports freestyle swimming, developing longer strokes, etc.
Once something goes into motion, it stays in motion, the process itself feeds the fire!
Ref: http://self-inspiration.com/video/uncomfortable-vs-exhaustion

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Re: Nightcrawler's 2016 Season

Postby nightcrawler » Wed Jan 20, 2016 7:52 am

20.01.2016(3700m)
1500m complex easy (50fly-50free-50back-50free-50breast-50free)
200m kick
30x50m free @1:00 (target: 0:42) , 3 fails
20x25m free @0:30 (target: 0:19) , 3 fails
Notes: extending the interval times yielded to better performance.
Once something goes into motion, it stays in motion, the process itself feeds the fire!
Ref: http://self-inspiration.com/video/uncomfortable-vs-exhaustion

s.sciame
Posts: 255
Joined: Fri Aug 24, 2012 3:48 pm
Location: Rome, Italy

Re: Nightcrawler's 2016 Season

Postby s.sciame » Wed Jan 20, 2016 12:43 pm

nightcrawler wrote:
Notes: My aerobic condition is still not enough and also I cannot manage the paces I did 3 months ago. I used to do 100meters on 1:30(target 1:16) and 50meters on 50(target: 37).


Hi nightcrawler, from your experience do you think it's only a matter of aerobic condition or could it also be less feel for the water after some months without swimming at all?

Salvo
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Re: Nightcrawler's 2016 Season

Postby nightcrawler » Thu Jan 21, 2016 7:46 am

21.01.2016(4000m)
1800m complex easy (25bf-25fr-25bk-25fr-25br-25fr)
200m dolphin kick
40x50m free @1:00 (target: 0:42) 2 fails, average:0:41, best:0:39, SPL50m:38.

Notes:i am getting more relaxed and comfortable, heart rate is decreasing day by day.
----------------

Hi Salvo,
Being far away from water led to loss of aerobic condition i think. Because i can reach the paces i used to swim but cannot maintain the speed.
Once something goes into motion, it stays in motion, the process itself feeds the fire!
Ref: http://self-inspiration.com/video/uncomfortable-vs-exhaustion

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Re: Nightcrawler's 2016 Season

Postby nightcrawler » Thu Jan 21, 2016 7:23 pm

21.01.2016 (evening session: 4000m)
200 free easy
3x200 im with paddles
2400 im drills
400 free unco drill 50/50 left right arm
16x25 free int:30 (target:20)

Notes: in evening session i swam with a friend, did his workout and obeyed his pace. Disgusting workout, with no purpose and logic.
Once something goes into motion, it stays in motion, the process itself feeds the fire!
Ref: http://self-inspiration.com/video/uncomfortable-vs-exhaustion

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Re: Nightcrawler's 2016 Season

Postby nightcrawler » Sat Jan 23, 2016 4:52 am

22.01.2016 (3700m, evening session, 50m pool)
200 easy
4x100 R:23"
200 pace:1:32
4x100 R:23"
300 pace:1:32
4x100 R:23"
400 pace:1:32
30x50 interval:55" (target:44")
200 cool down
Once something goes into motion, it stays in motion, the process itself feeds the fire!
Ref: http://self-inspiration.com/video/uncomfortable-vs-exhaustion

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nightcrawler
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Re: Nightcrawler's 2016 Season

Postby nightcrawler » Sat Jan 23, 2016 8:40 am

23.01.2016 - 2500m - SCM pool
Warm up:
200 easy
Drill:
6x50 scull1-2-3
CSS Set:
4x50 @css23"
200 @css23"
4x50 @css23"
200 @css23"
Drill:
2x50 scull1-2
USRPT Set:
18x50" interval:1:10, target: 41" (best:36, worst: 45", average: 41")
4x25 interval:40" target:17" (best:15", worst: 18", average:17")
Cool down:
100 easy

Conclusion: css training is more primitive than usrpt training, css can be done in the beginning of season for developing aerobic capacity and sustainability. In usrpt i am feeling that both aerobic and anaerobic systems work collaboratively and technical skills' development. Usrpt enhances self confidency, makes you feel powerful and faster.
Once something goes into motion, it stays in motion, the process itself feeds the fire!
Ref: http://self-inspiration.com/video/uncomfortable-vs-exhaustion

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nightcrawler
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Re: Nightcrawler's 2016 Season

Postby nightcrawler » Sun Jan 24, 2016 1:29 pm

24.01.2016 - 4500m
Set1: 20x50m crawl, int:60" (best:39", worst:43", avg: 41")
Rec1: 400m
Set2: 20x50m crawl, int:55" (best:40", worst:43", avg: 42")
Rec2: 300m
Set3: 30x50m crawl, int:50" (best:40", worst:44", avg: 43")
Rec3: 300m

Notes: During the 2nd set/16th rep heart rate increased up to 170, took 1 lap rest then continued.
Once something goes into motion, it stays in motion, the process itself feeds the fire!
Ref: http://self-inspiration.com/video/uncomfortable-vs-exhaustion

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nightcrawler
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Re: Nightcrawler's 2016 Season

Postby nightcrawler » Tue Jan 26, 2016 10:38 am

26.01.2016 - 4500m
Set1: 24x75m crawl, int:80", last 4 int:75" (best:64", worst:67", avg:65")
Recovery: 400m
Set2: 24x50m crawl, int:55", last 6 int:50" (best:41", worst:45", avg:42")
Recovery: 400m
Set3: 28x25m crawl, int:25" (best:19", worst:22", avg: 0:20")

Notes: Forced myself to less recovery in last repetitions. It is strange to see that pace is not changing even in less intervals, but heart rate increasing by 10-15%. In recovery sets I did scull1-2-3 drills and also 6-3-6 drill focusing on high elbow via finger tip drag.
Last edited by nightcrawler on Tue Jan 26, 2016 4:17 pm, edited 1 time in total.
Once something goes into motion, it stays in motion, the process itself feeds the fire!
Ref: http://self-inspiration.com/video/uncomfortable-vs-exhaustion

s.sciame
Posts: 255
Joined: Fri Aug 24, 2012 3:48 pm
Location: Rome, Italy

Re: Nightcrawler's 2016 Season

Postby s.sciame » Tue Jan 26, 2016 2:01 pm

Hey Nightcrawler, I noticed you don't do any warmup nor cool down: maybe you a dryland warmup before diving or?

Salvo
Other SS forum members and I are also on swim.palstani.com

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Re: Nightcrawler's 2016 Season

Postby nightcrawler » Tue Jan 26, 2016 2:55 pm

s.sciame wrote:Hey Nightcrawler, I noticed you don't do any warmup nor cool down: maybe you a dryland warmup before diving or?

Salvo


Hi Salvo,
Yeah, according to USRPT and really so, warm up and cool down are omitted. I usually swim at 6:30 in the morning alone, sometimes do 2-3 minutes dryland arm circles before diving into the pool or do the first 5 reps of the set decreasingly.
Once something goes into motion, it stays in motion, the process itself feeds the fire!
Ref: http://self-inspiration.com/video/uncomfortable-vs-exhaustion


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