Nightcrawler is Back!

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Re: Nightcrawler is Back!

Post by nightcrawler on Wed Apr 19, 2017 8:42 am

19.04.2017 - SCM 4500m - Morning Session

Set1: 30x50m freestyle int:43" (average 37.5", best:35, worst:39", mostly:37", rarely:38")

Recovery: 500 freestyle kicking with kickboard (9:26)

Set2: 30x50m freestyle int:44" (average 37", best:34, worst:40", mostly:37", rarely:38")

Recovery: 500 freestyle kicking with kickboard (9:18)

Set3: 10x50m freestyle int:42" (average 38", best:36, worst:39", mostly:38", rarely:39")

Notes: Even the young club swimmers cant do these sets with me now, actually there are 1-2 swimmers in masters that can do these sets in my country... And, if can improve and manage to do these 50 meters on 40" with 35" target pace, I will be unrivaled in masters.

Well, last week I registered and booked my tickets to Masters World Championships 3K open water race in Budapest (Lake Balatonfüred)/Hungary, on the 11th of August. Currently I am only 1-2 seconds/50m behind my target. Last week on Thursday I did a time trial for 3K (41:23 - I could swim better, didnt push so hard), this may take me to the first 10 ranking in 40-45 age group, quite satisfactory for me. My goal is swimming around 40-41 minutes in the race, and there is still time to prepare.

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Re: Nightcrawler is Back!

Post by nightcrawler on Wed Apr 19, 2017 2:20 pm

19.04.2017 - SCM 1500m - Lunch Time Session
Set: 30x50m freestyle R:5" (total time: 22:08)

Notes: At lunch time escaped to the pool... This time instead of doing interval I did constant 5 seconds rest among the repetitions. Total time: 22:08 and Net Time: 22:08 - (5*30) =19:38~19:40 which means 19:40 per each 25m and 39:20 per each 50m. In a continuous 3K swim in addition to this time there may be max 2 seconds deviation per 50m in worst case (i.e when tired, ill, or even though messing up with Very Happy , etc...), then a continuous 3K time may be something like 41:20. Last week on Thursday I had done a time trial for a 3K, I had swum 41:23.

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Re: Nightcrawler is Back!

Post by nightcrawler on Thu Apr 20, 2017 9:40 am

Today in morning session I even didnt want to get into the water, after started swimming wanted to stop and get out the water many times... But forced my self to stay calm and patient, tried to concentrate on the sets and did 4.5K even in my worst day, I think this week I am going to hit the 30K in total.

20.04.2017 - 4500m - SCM- Morning Session
20x50m int:45" (avg:39", SPL:17)
30x25m int:25" doggy paddle drill with ankle bands (avg:21", SPL:18)
20x50m int:44" (avg:40", SPL:17)
30x25m int:25" doggy paddle drill(avg:20", SPL:17)
20x50m int:45" (avg:39", SPL:17)

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Re: Nightcrawler is Back!

Post by SA on Thu Apr 20, 2017 9:27 pm

How do you know you are not overtraining?

I like to compare your stroke at the end of the year and your stroke from 2 years earlier.,
Curious to see what has changed from all that training.

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Re: Nightcrawler is Back!

Post by nightcrawler on Fri Apr 21, 2017 9:37 am

Have you read Brent Rushall's article on USRPT system, there is no overtraining risk in this system, when you fail you stop and miss a repetition and after stopping 2 repetitions you abandon the set.

Nothing changed in terms of my technique, became more fit, motivated, powerfull and agile.

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Re: Nightcrawler is Back!

Post by nightcrawler on Mon Apr 24, 2017 8:46 am

Weekend sessions:
Due to my swim clinics I cant do long sets on Saturdays, swimming with my students during the clinic.  And this Sunday, just dropped in the pool on the way to another destination, kept the session short, didnt want my wife wait me while I was swimming, did a time trial with easy speed...

22.04.2017 - 2000m - with my students at my swim clinic
800m crawl 10:35
800m crawl 10:39
400m crawl 5:13
--------------------

23.04.2017 - 1500m
1500m easy 21:48 (SPL: 16-17)

Notes: My technique and form is not at the highest level, I am feeling that I am still using 80% of my capacity, lot to do... This week I could reach up to 26 km. Soon the baloon on the pool will be removed and pool will be open also on Mondays, hope in summer I can do 30 km weekly total distances then.

On saturday, I tried a speedo jammer suit in a shop, liked it very much, but also it is very tight for my lower body Very Happy  Hoping to loose 4-5 kilos until then and planning to buy it 1-2 weeks before the masters world champs, also looking forward to try it in the pool and I wonder to what percent it will make difference in my paces  Very Happy
https://www.swimoutlet.com/p/speedo-fastskin-lzr-racer-elite-2-jammer-tech-suit-swimsuit-7538442/?color=9325

This is the place where the 2017 Masters World Championships (Balatonfüred Lake, Budapest, Hungary) will be:
https://www.youtube.com/watch?v=wMcuzIIvCkQ

Keep swimming, have a nice week.

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Re: Nightcrawler is Back!

Post by nightcrawler on Wed Apr 26, 2017 3:42 pm

24.04.2017 - Dryland Session at Home
Jumping jacks: 1x50
Manmakers: 5x10 int:30" (with 8kg dumbells)
Crunches: 3x15
Leg raises: 3x15
Side Crunches For Love Handles: 3x15 for each side
Squats: 3x15
Lunges: 3x15
Exergenie: 5 different movements for compound muscle groups.


25.04.2017 - SCM 4500m - Morning Session
30x50m crawl int:45" (avg:39", SPL:15-16)
60x25m doggy paddle drill int:25" (avg:19", SPL:16)
1500m crawl easy (21:50, AvgSPL:16)
Notes: On monday i injured my right shoulder due to harsh dry land workout. I did the same repetition of manmaker exercise that I do all the time but this time doubled the weight (from 4kg to 8kg). So that during the session in each stroke I felt the pain badly in my shoulder. In the workout I concentrated on extension and longer streamline, this saved time to recover my shoulder and almost swam the same time that I usually swim.

26.04.2017 - SCM 4200m - Morning Session
40x50m crawl int:44" (avg:39", SPL:15-16)
1000m doggy paddle drill int:25" (SPL:16)
2x500m crawl easy int:7:30 (1st:7:06, 2nd:7:08, SPL:15-16)
Notes: My shoulder is better than yesterday but still there is pain that makes itself felt, I tried to soften it by swimming slower with less cadance and stronger kick and longer streamline, almost swimming the same times that I have already been swimming, not so much difference, moreover I am swimming with less SPL (instead of 17,16 now 16-15) , interesting!

26.04.2017 - SCM 1500m - Lunch Time Session
1500m crawl easy int:21:05 (SPL:16-15)
Notes: At lunch time I went to the pool again, swam with an easy tempo in order to soften and relax my injured shoulder. While swimming the 1500m my each 500m was better than morning session's 500 meters, shoulder is getting better hour by hour. Expecting a better pace from tomorrow's session...


*** Conclusion ***

I am maintaining my workouts with persistance and discipline like Germany's football team, likewise till the end of the 90th minute I will never give up!

For the heavier weights my body gave a harsh training response, it is normal! Next time my treshold for injury will be higher and i will jump to next level... (hope)

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Re: Nightcrawler is Back!

Post by SA on Thu Apr 27, 2017 10:36 am

another one doing 50s.

damn nice stroke too
https://www.youtube.com/watch?v=7hbF87OXLfA

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Re: Nightcrawler is Back!

Post by nightcrawler on Fri Apr 28, 2017 8:35 am

she has almost the same pace and the same SPL with me Smile)

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Re: Nightcrawler is Back!

Post by nightcrawler on Mon May 01, 2017 2:15 pm

Nowadays i am ona holiday in Antalya, today went to a heavenish place named as Adrasan, very ancient place on Lykia Way(search Lykia Way over internet).

I am doing my trainings in the sea, turning in each. 20 strokes as if i am swimming in the pool and diing interval sets around 4k(1 hour).

My wife took some videos while i was doing sets in the sea, the water was 19 centigrades not cold but cool and fantastic to swim in Mediterranean.

https://youtu.be/QvtzxE6Ul-o

https://youtu.be/BLwBykIIRoI

https://youtu.be/nYR1xkAqeLo

Note: Change video quality for higher resolution.

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Re: Nightcrawler is Back!

Post by nightcrawler on Mon May 01, 2017 6:10 pm

So, Cottmiler,the man of nature, what do you think about it, did you like the place?Smile

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Re: Nightcrawler is Back!

Post by SA on Mon May 01, 2017 9:25 pm

Do I see more upperback muscles? Your bodyline is rocksolid, stable and aligned on top of the water. Thats a real outstanding feature. Looks like the manmakers have had some influence?
Looks more powerfull and precise than ever as far as I can tell.

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Re: Nightcrawler is Back!

Post by nightcrawler on Mon May 01, 2017 10:30 pm

Thanks for your nice comments SA. I m happy with my bodyline, maybe the best feature of me. Not only manmakers but also other exercises and working on high elbow pull right after a better extension help to create more power. Also i m working on improving my qi energy, eating healthier food and beware of alcohol and cigarette.

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Re: Nightcrawler is Back!

Post by SA on Tue May 02, 2017 12:11 am

Your very strong backendpush is a peculiar personal style. I think that is  what makes it possible to extend a tiny bit long for a no kick swimmer, because the push at the back is longer and stronger  than most swimmers, and helps to push more/longer into extension, preventing too much decelleration there.
If you cut off the backend you also have to go to catch earlier to keep momentum going.
Your style might work OK in theory.

I wonder if you also think you carry a bit too much total body tension in the stroke. It all looks good, but also if you still have to think/concentrate a bit on it to make it all work exactly like you want it.
Its not yet the totally automatic movement of someone who has worked on the assembly line for 10 years repeating the same movement 40 hours  per week.
So maybe still some extra energy to gain by just swimming a lot more with your intended stroke, making it more and more automatic over time.

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Re: Nightcrawler is Back!

Post by nightcrawler on Tue May 02, 2017 9:12 am

SA,
I also thinnk so, just swimming a bit more by pushing little more extra effort will be enough to reach my goals.

Today's morning session in Kemer(Antalya), water is 19 centrigrades.
https://youtu.be/trbBzgdh2d8

Notes: In these workouts my pace is around 1:19-1:20.

Holiday finished, today afternoon we will be back to Istanbul hell.

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Re: Nightcrawler is Back!

Post by nightcrawler on Wed May 03, 2017 2:12 pm

After driving 8 hours from Antalya to Istanbul, arrived home at 22:30, slept well but had a terrible headache in the morning due to tired eyes. Went to pool for training in at 5:30 in the morning.
Swam just a 50x50m int:45(avg:40") set and drived to office.

At lunch time decided to take the revenge and drived back to the pool again, swam a 1500m free by setting the tempo trainer to 21 seconds(per each 25m), finished 10 seconds before the beep which means 20:50, not bad for an exhausted body? Smile

While swimming the 1500m I was so relaxed with 18SPL/25m, concentrated on good extension and afterwards high elbow pull with optimum power, didnt think about kicking, kick comes spontaneously, legs are doing sometimes 6bk or 2 bk or no kick, bu in all types of kick, i mean all the time, i am keeping my legs relaxed and lifting my lower body through my back muscles.

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Re: Nightcrawler is Back!

Post by nightcrawler on Tue May 09, 2017 4:24 pm

07.05.2017 - Sunday, Morning Session, SCM-4500m

Set1: 20x50m crawl R:5" (total:14:52, net:13:12)

Drill: 20x25m crawl with ankle bands int:25" (avg:19")

Set2: 20x50m crawl R:5" (total:14:45, net:13:05)

Drill: 20x25m kicking int:30" (avg:22")

Set3: 20x50m crawl R:5" (total:14:38, net:12:58)

Drill: 300m easy crawl kicking with board

Set4: 8x25 crawl max tempo int:40" (avg:15", best:14")

Notes: There are no sundays or weekends for me, no days off until I can do 20x50m with a total time 14:00(net:12:20) with R:5", I have to improve my 100m pace just 4 more seconds, saying is easy but achieving this will be so hard.

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Re: Nightcrawler is Back!

Post by SA on Sat May 13, 2017 5:40 pm

4 seconds is a lot, but you cant do more than you are doing now.

Who kicks less? Nightcrawler  no kick or this girl?

https://www.youtube.com/watch?v=9jf0qPLiCpE

Anyway, good enough to win gold in the 800 m in the 2004 olympics, so thats not bad.

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Re: Nightcrawler is Back!

Post by nightcrawler on Mon May 15, 2017 7:12 am

Hi SA,
You are searching a magic secret that will improve your pace and assuming that I have been doing the same, right?
No, in contrast I am thinking that swimming has only one secret that "it has no secret".
The only thing that we can do is determining a training program which is proper for us and relying on that program. I have been doing this(same sets and same training logic) for a couple of years, there is slowspeed development(i.e 1 seconds/year for 100m pace). Isnt it satiscfactory? Yes, but we must admit that improvement is a process, one can stay at the plateau of 1:20 pace for 5 years but working out insistently and relying on a proper program can make him/her break the plateau and improve that 1:20 plateau to 1:18 after 5 years of battle. I know, swimming is insane and swimming after 20 years of age is really madness! Instead of swimming if I had spent this 30+ years on earning money, I would not be swimming but flying with my jet plane now Very Happy


Last edited by nightcrawler on Mon May 15, 2017 8:24 am; edited 1 time in total

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Re: Nightcrawler is Back!

Post by SA on Mon May 15, 2017 8:16 am

Ha, ha, sometimes I also wish I never have started swimming. At least I am looking better and are fitter than before.
I know hard consistent smart training is the best way to get faster now.

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Re: Nightcrawler is Back!

Post by nightcrawler on Tue May 16, 2017 9:34 am

SA,
I have been swimming since 5 years old(means that have been swimming 35 years). I gave 5 years break in winters in my high school years, lets say I have been swimming net 30 years.

Total hours spent for swimming = 30 years * (300 days a year when holidays excluded) * (1.5 hours per session + 1 hour spent on the way to pool)

Total hours spent for swimming =33750 hours ~35000 hours.

In 35000 hours(1500 days means that 5 years) you can
- establish an grow a business, may become rich by selling lemons at the bazaar
- learn at least 2 foreign languages, visit at least 50+ countries
- get a swimming coaching certificate and teach 1000+ children swimming (probably most of them would be faster than you)
- make 3 children from same woman and teach them swimming Very Happy
etc...

If had spent this time for any other profession, I would be probably more successful in that profession than my current level of swimming. This means that I am not for swimming.

After all, now I want to ask:
If someone is not sutiable for something why he/she insists on doing that? Very Happy
People are answering this question such as "I like it, and it is my hobby" or "I am doing sport, feeling better and healthy", etc...  I wonder why swim.palstani.com's members swim. Very Happy

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Re: Nightcrawler is Back!

Post by cottmiler on Tue May 16, 2017 10:51 am

My friend Paul Newsome recently conducted a survey of his squad members of about 140(?) and was astonished (disappointed?) to find that nearly 50% were only there for fun, fitness and friendship.

He had imagined that nearly all would be hard working driven enthusiastic fighting competitors swimming the ocean races in Perth.

In Oz there is peer pressure from younger people in the work place to do the big swims and triathlon.


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Re: Nightcrawler is Back!

Post by nightcrawler on Tue May 16, 2017 11:33 am

At the weekend I was in Gallipoli, swam in the Hellespont channel, the sea water was 17 degrees, quite good for a swim. I sustained a slower pace like 1:30/100m, did 1 hour continuous swim, that was really fun!



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Re: Nightcrawler is Back!

Post by nightcrawler on Fri May 19, 2017 8:42 pm

18.05.2017, 7000m (double session)

Morning session: SCM 4000m(3*20*50m int:45" freestyle with 39" target pace + 500m drills among the sets, average SPL:17)

Evening session: LCM 3000m (6*500m freestyle int8' with 7' target, average SPL:36)

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Re: Nightcrawler is Back!

Post by nightcrawler on Tue May 23, 2017 4:07 pm

22.05.2017-SCM-5000m
100*50m int:45"(avg:39")

Notes: I came to my home city to visit my friends for a couple of days. It was my birthday, as a birthday present and also for the memory of the day i made the above set.

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Re: Nightcrawler is Back!

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