Nightcrawler's 2019-2020 Season

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Post by nightcrawler on Thu Jan 03, 2019 12:19 pm

Dear All,
I have done 1435 km in 2018.
My best average pace per 1500m was 1:17/100m.

Hope 2019 brings better pace and success...

I will share my workouts under this topic.


02.01.2019 - 5200m (LCM, morning session)
5*1000m freestyle with paddles 1-5 desc (14:25, 14:18, 14:04, 13:59, 13:57)
200 easy hand drag drill


03.01.2019 - 5300m (LCM, morning session)
3*1500m freestyle with paddles 1-3 desc (21:16, 21:10, 20:58)
500 easy hand drag drill
300 easy choice

Notes: Today morning I came across with the former olympic swimmer Aytekin Mindan(200-400m free master).
* sidney 2000 200m free 1.54.86
* atina 2004 200m free 1.55.65
* atina 2004 400m free 4.06.85
Now he is 37 years old and resigned but still in good shape, he is Galatasaray Swimming Team's head coach. We talked about swimming and training methodologies, nice to chat with such a brilliant person.

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Post by cottmiler on Fri Jan 04, 2019 1:26 am

Admiration!

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Post by nightcrawler on Sat Jan 05, 2019 12:04 pm

05.01.2019 - 4500m (SCM, morning session)
Set1: 1500m crawl with paddles, negative pace (19:52)
Set2: 500m bands drill with 85% effort (1:27 average pace)
Set3: 500m crawl with dolphin drill 85% effort (1:24 average pace)
Set4: 500m tarzan drill (1:37 average pace)
Set5: 500m side kick drill (1:48 average pace)
Set5: 1000m easy crawl with 70-75% effort (1:28 average pace)


Notes: I again started to swim the 1500m free with sub 20' time, I am close to my former performance, took 6 kilos, trying to get rid of my love handles, hope to sww better times in the following months.

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Post by nightcrawler on Mon Jan 14, 2019 9:18 am

Nightcrawler's 2019-2020 Season Set10

I achieved my target set for 2019!

13.01.2019
60x50m freestyle on 40" (average 36")
cheers Basketball king lol!

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Post by nightcrawler on Thu Mar 28, 2019 8:29 am

Hi everyone,
Could not have chance to login the forum for a long time due to business.
Still swimming over 20K a week, have never given up my workouts.

Today's session I did a time trial at the end of the session, here below my data:
https://strava.app.link/IRyj6vBZpV

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Post by cottmiler on Thu Mar 28, 2019 5:39 pm

Impressive as always!

(A small error with swolf on last entry.)

The spm comprises both left and right hand entry.

Have you done a "ramp test" to optimise cadence?

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Post by nightcrawler on Fri Mar 29, 2019 3:28 pm

cottmiler wrote:Impressive as always!

(A small error with swolf on last entry.)

The spm comprises both left and right hand entry.

Have you done a "ramp test" to optimise cadence?

The last lap was confusing, probably an error!

I havent done a ramp test, my race pace stroke is quite short and choppy when compared with pool swimmers but my pace is very close to elite Turkish swimmers' especially in long distances such as 1500m, this means that I am on the right way to success.

Longer DPS is not suitable for generating continious effort in open water conditions. To be successful in the open water I am trying to specialize my stroke.

On the other hand, I am doing hand drag drill in my workouts to achieve longer stroke and better early front end catch with more kick. Half of my workout session is of short but high cadance strokes with almost without kicking(legs just drag very close to the surface of the water) rest of my session is of longer and stronger strokes by doing hand drag drill. Normal swim and hand drag together can help optimise the cadance I think.

Today's session:
https://www.strava.com/athletes/28747688/posts/4773294

Hope this helps.
Greetings to Perth!  cheers

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Post by nightcrawler on Mon Apr 01, 2019 9:52 am

I would like to talk about Mark Allen, he is an elite triathlete and 6 times Ironman world champion.
https://www.markallencoaching.com/

Once I read his article(which I cannot find now) about aerobic training. He says that he is doing at least 6 months aerobic training with double swim sessions and swimming 10% below his anaerobic treshold with 70-75% effort. This gives him comfort during the further training sessions with hard interval sets.

https://www.triathlete.com/2015/04/training/train-the-mark-allen-way_114700

In addition to hard intervals, Allen says you have to do strength work if you’re going to maximize your results. “The strength work gives you more lean muscle to draw from, and that’s especially important in Ironman because in the marathon when you start to get muscle breakdown and you reach a point where all of a sudden the survival mechanisms in your body start to tell you that you should slow down, that you should quit, if you have put on a little extra lean muscle, in your legs especially, you can push that critical breakdown point to later in the race or you can avoid it completely,” he explains.

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Post by nightcrawler on Thu Apr 04, 2019 10:03 am

For 2 days I have been doing the below set:

03.04.2019
100x50m freestyle with 5" rest (total time:1:14:08)

04.04.2019
100x50m freestyle with 5" rest (total time:1:13:54)

Let's say that 1:14 is my average at the moment which stands for 44 seconds rest included per 50m(39" per 50m average).

I am trying to decrease the rests included total time. If I can swim this set for example sub 1:10, this means that I can do 100*50m freestyle on 42"(with 37" average per 50m). Total time 1:07 means that 100x50m freestyle on 40" with 35" average, which is my future goal, challenging isn't it? Smile))

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Post by cottmiler on Thu Apr 04, 2019 10:17 am

You are doing really well. I am working on getting straighter in the water to minimise drag.

-0-

Have you got interested in this sort of diet?

https://www.triathlete.com/2016/10/nutrition/ironman-legend-dave-scott-shares-nutrition-tips_295422

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Post by nightcrawler on Thu Apr 04, 2019 11:57 am

[quote="cottmiler"
Have you got interested in this sort of diet?
https://www.triathlete.com/2016/10/nutrition/ironman-legend-dave-scott-shares-nutrition-tips_295422[/quote]

I am not fueling healthy food anymore.

Generally do not have breakfast, just coffeee, tea with cigarette as breakfast. For almost 20 + years I havent been eating anything in breakfast.

At lunch I am taking carbs, pizza, rice, spagetti or fast food and of course drinking coca cola.

In the evenings as supper I am eating healthier food(salads, vegetables, fish, meat, chicken, etc...) thanks to my wife, but after the dinner I am eating nuts, fresh fruits and drinking tea, and after all, sometimes eating Turkish delight or Patty/Muffin/Baklava... Smile)

Athe weekends I am hanging out my drinker friends Smile)) We are drinking wine and beer or sometimes votka with juice, also in the weektime I am drinking beer before the dinner as soon as I arrive at the home after work.

I have tried the other way couldnt have seen any boost in my performance. I do not believe that healthy food may affect our performance, healthy food is for marketing purposes and for the people who do not do any sports.
Clever and right training is the key for success, because "the process itself feeds the fire" our body can "ITSELF" compansate the bad food by after workout synthesis if we train and rest well enough.

After sitting 8 hours a day at the office I cant take myself from eating unhealthy food, because sports nutrition cannot help rising my mood. Due to I am still the best open water masters swimmer in my country and still can train with the young team swimmers. I know it is a kind of porn, but I love living hard and riding fast! Very Happy

Some instances of success without healthy nutrition(Mike Mentzer, Arnold's team mate):
http://www.trulyhuge.com/mikementzer.htm
https://www.youtube.com/watch?v=1dzGjHc0IEY
http://www.musculardevelopment.com/news/the-mcgough-report/13217-mike-mentzer-the-untold-story-muscular-development.html#.XKXGo5gzZPY

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