Nightcrawler's Journey to World Masters Swimming Championships 2017

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Nightcrawler's Journey to World Masters Swimming Championships 2017

Post by nightcrawler on Thu Jun 08, 2017 9:21 am

Dear Folks,

I will participate in World Masters Swimming Championships 2017 - Hungary.

My event will be in Balatonfüred Lake 3K open water race.

In worst case I am expecting a degree around 42 minutes, in best case it can be around 40 minutes.

My strategy will be modified USRPT (Ultra Short Race Pace Training) which has less rest periods in comparison to ure USRPT (in pure USRPT recoveries are between 15-20 seconds, but since I will swim 3K, my recoveries are not more than 10 seconds)
In terms of technique, I will be using less kick and less glide in my stroke and practice high cadance such as 70-75 strokes per minute; it is a bit choppy and punchy, which means that there is always "chap chap" sound in each stroke.

I will share my daily workouts and sometimes some videos which may stimulate me.

Waiting for your precious comments.

Regards,
NC






------------------------------------------------

Here we go...

08.06.2017 - Morning Session - SCM 3500m
30x50m freestyle R:5" (total time: 22:11 recoveries included)
300 one arm drills
10x50m freestyle R:5" (total time: 7:21 recoveries included)
100m doggy paddle drill
10x50m freestyle R:5" (total time: 7:18 recoveries included)
100m doggy paddle drill
10x50m freestyle R:5" (total time: 7:15 recoveries included)


Last edited by nightcrawler on Tue Jun 13, 2017 3:32 pm; edited 3 times in total

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Re: Nightcrawler's Journey to World Masters Swimming Championships 2017

Post by cottmiler on Thu Jun 08, 2017 10:26 am

That's very impressive.

The Championship is Aug 7 to Aug 20. I wonder if any of it will be on Eurosport TV?

Not that I know anything but will practice at even higher cadence and practice at heads up polo style be part of the program too?

What about some Egyptian Crawl Drill which is Thomas Lurz favourite?

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Re: Nightcrawler's Journey to World Masters Swimming Championships 2017

Post by nightcrawler on Thu Jun 08, 2017 6:51 pm

Hi Cottmiler,
I havent learnt yet on which channel it will be shown.

Yes, my program will be of a lot of drills including water polo, bands, unco, doggy paddle drills.


Last edited by nightcrawler on Thu Jun 08, 2017 6:57 pm; edited 1 time in total

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Re: Nightcrawler's Journey to World Masters Swimming Championships 2017

Post by nightcrawler on Thu Jun 08, 2017 6:53 pm

08.06.2017 - Evening Session - LCM 3000m
1000m easy drills
20x100m freestyle int:1:40 (between 1:15-1:20)

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Re: Nightcrawler's Journey to World Masters Swimming Championships 2017

Post by SA on Fri Jun 09, 2017 3:00 am

Seems you have really boosted your qki energy or whatever its called!
So, sounding like Sara Mc Larty style without a kick?
https://www.youtube.com/watch?v=uKADsvBEYtM

Hey Nightcrawler, you have a good propulsive kick with nice streamlined feet.
I am curious how this compares to the avarage triathlete kick.
If you hold your legs like  an avarage triathlete, a bit too much bended and feet pointing down under 45 degrees at all times(you know how most of your students swim), how much slows that extra drag you down if you start with 1.20 min/100 pace your style (almost no kick) and switch to worse leg style (2bk, 6bk), keeping the same overall total effort level (same power output)?

Gerry Rodrigues said pointing the feet 90 degrees down made a huge difference in his case, but that is too extreme.

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Re: Nightcrawler's Journey to World Masters Swimming Championships 2017

Post by nightcrawler on Fri Jun 09, 2017 7:01 pm

09.06.2017 - Morning Session - SCM 3000m
6x(10x50m freestyle R:5") R:15" between the sets

Subsequently: 7:21, 7:23, 7:16, 7:12, 7:01 recoveries included)

------------------------------

SA,
In open water being strong is not enough it is also important that how long you can hold that effort. That is why i m eliminating the kick as much as possible in order to use my power continuously.

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Re: Nightcrawler's Journey to World Masters Swimming Championships 2017

Post by nightcrawler on Sun Jun 11, 2017 8:29 am

10.06.2017 - Morning Session - SCM 4000m
30x100m freestyle int:1:30
1000m various drills(one arm, doggy paddle, catchup, water polo)

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Re: Nightcrawler's Journey to World Masters Swimming Championships 2017

Post by nightcrawler on Sun Jun 11, 2017 7:48 pm

11.06.2017 - Afternoon Session - SCM 2500m

Set:5*400m freestyle int:5:40 (5:13, 5:11, 5:10, 5:06, 5:07)

Drills: 500m kicking with kickboard and water polo drill

Notes: This training was my personal best upto now in this season.

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Re: Nightcrawler's Journey to World Masters Swimming Championships 2017

Post by nightcrawler on Mon Jun 12, 2017 8:17 am

12.06.2017 - Morning Session - SCM 3000m
30x100m freestyle int:1:30 (1:19 average)

Notes: After yesterday's(12 hours ago's) harsh session started the week with moderate pace.


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Re: Nightcrawler's Journey to World Masters Swimming Championships 2017

Post by nightcrawler on Tue Jun 13, 2017 8:44 am

13.06.2017 - Morning Session - SCM 3500m
Set1: 50x50m freestyle int:45" with speedo endurance trunk (39" average)
Set2: 20x50m freestyle int:45" with speedo racing carbon jammer (37" average)

Note: I did two sets without/with race suit. Speedo racing carbon jammer contributes 2 seconds per 50m, 2 secs is the improvement is the goal that makes me train for a year day and night. Hope carbon jammer will help me in Budapest! Very Happy

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Re: Nightcrawler's Journey to World Masters Swimming Championships 2017

Post by SA on Tue Jun 13, 2017 9:08 pm

eat a lot of beans!
the gas in your intestines will make you float better.

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Re: Nightcrawler's Journey to World Masters Swimming Championships 2017

Post by nightcrawler on Wed Jun 14, 2017 9:54 am

Very Happy Very Happy Very Happy Very Happy Very Happy
SA, i will wirte a letter to Prof. dR. Brent Rushall and ask whether the gas helps or not!

------------------------

14.06.2017 - Morning Session - SCM 4000m
Set1: 30x50m freestyle R:5" with speedo endurance trunk (total time: 22:02 recoveries included)
Set2: 30x50m freestyle R:5" with speedo racing carbon jammer (total time: 21:40 recoveries included)
Set3: 1000m easy freestyle with finis agility paddles concentrating on the technique (pace: 1:24)

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Re: Nightcrawler's Journey to World Masters Swimming Championships 2017

Post by nightcrawler on Thu Jun 15, 2017 8:54 am

15.06.2017 - Morning Session - SCM 4000m
80x50m freestyle, concentrating on low SPL, int:45" with paddles (AvgSPL:16, Avg:41")
Notes: Today instead of 70-75 I swam with lower stroke rate such as 65 strokes per minute and concentrated on lower SPL and also continuous 6 beat kick. This improves not speed but total wattage(power) spent. Hope I m gonna see the benefits of this set in the following days.

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Re: Nightcrawler's Journey to World Masters Swimming Championships 2017

Post by nightcrawler on Fri Jun 16, 2017 2:17 pm

16.06.2017 - Afternoon Session - LCM 3000m
30x50m freestyle R:5" (40" average)
10x100m freestyle int:1:30 (1:21 average)

Notes: Today morning I went to Hungarian Consulate for visa procedures as to my trip, they took my documents and said that the passport with schengen visa probably will be ready 15 days before the trip. After the consulate I stopped by the pool and did a session. It was one of my worst sessions, I felt weak and reluctant, also there was dizziness. After the session I came to office, now I am still feeling tired and need to go home and sleep after work. Hope tomorrow's session will be better.


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Re: Nightcrawler's Journey to World Masters Swimming Championships 2017

Post by nightcrawler on Sun Jun 18, 2017 12:13 am

17.06.2017 - Morning Session - SCM 3000m
10x200m freestyle int:3' (2:45 averahe)
20*50m freestyle int:45" (41" average)

Notes: again tired and reluctant, couldnt recovered well enough. This week total volume has been 30km.

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Re: Nightcrawler's Journey to World Masters Swimming Championships 2017

Post by nightcrawler on Sun Jun 18, 2017 6:47 pm

18.06.2016-Afernoon Session-SCM-4500m

20*50m int:45" (avg: 40")

20*50m int:44" (avg: 39")

20*50m int:43" (avg: 38")

40*25m int:23" (avg: 19")

20*25m int:22" (avg: 18")

Note: i swam under the rain, it was pleasant.
https://youtu.be/nqmNwZRBhZQ

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Re: Nightcrawler's Journey to World Masters Swimming Championships 2017

Post by nightcrawler on Mon Jun 19, 2017 8:58 am

19.06.2016-Morning Session-SCM-3500m

Set1: 60*50m freestyle with hand paddles int:45" (avg: 41")
Set2: 20*25m freestyle int:22" (avg:19")

Note: Interesting but hand paddles have no contribution to my speed. I am feeling that paddles show more resistance during pull and push phases of the stroke and if I cannot apply the force needed to break that resistance, my pace slows down. Peddals are some kind of wight lifting or resistance exercise, and when I put off them I swim easier and faster.

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Re: Nightcrawler's Journey to World Masters Swimming Championships 2017

Post by nightcrawler on Mon Jun 19, 2017 10:34 pm

19.06.2016-Lunch Time Session-SCM-1600m

Set: 16*100m freestyle int:1:45 (avg: 1:25)

Note: i escaped to the pool for a small session, expected to swim 16*100m int:1:30 with sub 1:20, but i couldnt! Felt so tired and reluctant, there was no power in my arms snd legs, also felt chilly under the rain at 14 degrees temperature. Anyway, this demoralized me, tomorrow morning weather forecast says that it will again be cold and rainy, but if i can recover well, i ll be expecting better results from the set. I put out my peddals from my bag, they really serve to no purpose. For pulling exercise it will be better to swim with ankle bands.

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Re: Nightcrawler's Journey to World Masters Swimming Championships 2017

Post by nightcrawler on Tue Jun 20, 2017 5:55 pm

20.06.2016-Afternoon Session-SCM-4600m

Set1: 1000m freestyle with ankle bands - long strokes with high elbow pull (15:15 - AvgSPL:18, AvgPace:1:31)

Set2: 1000m freestyle with ankle bands - short and narrow strokes with high elbow pull (15:00 - AvgSPL:19, AvgPace:1:30)

Set3: 1000m freestyle with ankle bands - short and wide strokes with high elbow pull (14:25 - AvgSPL:20, AvgPace:1:26)

Set4: 1000m freestyle - short and wide strokes, 2 beat kick (14:05 - AvgSPL:19, AvgPace:1:24)

Set5: 600m easy kicking with board

Notes: In set1-2-3 i tried different arm mechanics, as a result in set 3rd found the suitable pulling mechanism and took of the ankle bands tested it in set 4 by using 2 beat kick. 1:24 pace is very sustainable for me, but i need to develop it to sub 1:20 until Budapest. Nowadays it is always raining, both the weather and the water is 2-3 degrees colder than normal, this affects my performance.

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Re: Nightcrawler's Journey to World Masters Swimming Championships 2017

Post by SA on Tue Jun 20, 2017 8:54 pm

NC and Cottmiler, I am 100% sure I can imitate the same rotation driving from the hips style like this guy is doing.
Is this what you guys call rotation not driven by kick?
https://www.youtube.com/watch?v=vpXgRyc6r1U

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Re: Nightcrawler's Journey to World Masters Swimming Championships 2017

Post by nightcrawler on Wed Jun 21, 2017 8:57 am

Well let me comment on his stroke:

- His pace in this video is around 1:28, similar to my moderate speed. His head is a bit higher than mine, especially while breathing his both eyes eye above the surface of the water, even in these conditions he is relaxed and has 40 SPL/50m which is also very similar to mine. But since I am doing this drill with more strokes per minute(75 SPM), my sustainable pace(i.e for 1000m) is around 1:24 with bands and 1:20 for a 100m. Anyway, he has a better balance with ankle bands when compared with many kickers in the pool.

- I have been always claiming that legs have no contrbution to the speed above the distances 200m and over.

----------------------------------------------------------------

Today's session:
21.06.2017 - SCM-4000m (Water temperature is around: 19C)
Set1: 15x100m crawl int:1:30 (avg: 1:24, SPL:19)
Drill: 20x25m crawl with ankle bands int:25" (avg: 20", SPL:19)
Set2: 15x100m crawl int:1:30 (avg: 1:26) (SPL:18)
Drill: 20x25m crawl with ankle bands  int:25" (avg: 20", SPL:19)

Notes: Due to chilly water temperature I exhibit lower performance nowadays, also as always I am the only one in the mornings in the pool... Today morning again I tried different arm mechanics in the sets. In set1 I focused on short and quick strokes, swam with nautral instincts. In set2 I focused on long strokes with less splash and stronger pull and push. Conclusion: Thanks to its energy saving short stroke seems better in the sets with tight recoveries, but it is not a proof yet. I will still try and find out the most proper technique for myself. If I can find time at lunch time I will go to the pool today again and try 5x200m int:3' with long strokes. Maybe I can record some videos for SA and Cottmiler Very Happy


Last edited by nightcrawler on Wed Jun 21, 2017 11:30 am; edited 1 time in total

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Re: Nightcrawler's Journey to World Masters Swimming Championships 2017

Post by cottmiler on Wed Jun 21, 2017 10:48 am

SA,
I suppose that if my ankles had a negative angle like Chloe for example, then a two beat kick might help click the body over. As it is, my hand action has a much more powerful effect on the water and is the only mechanism that enables forward movement.

NC,
We really appreciate your videos. It's so annoying that I can't do anything like that now.


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Re: Nightcrawler's Journey to World Masters Swimming Championships 2017

Post by nightcrawler on Wed Jun 21, 2017 1:40 pm

21.06.2017 - Lunch time session - SCM - 1500m
6x200m int:3:00 (2:50 average)
6x50m int:45" (42" average)

Notes: Paces were terrible with this mood I didnt want to record any videos today. Nowadays something happened and I lost my pace. My worst 200ms were 2:44 even in warm up pace. I have lost 6 kilos since 4 weeks, I have 4 more kilos to loose, this might have affected me or the water temperature?
It may be better if I put a break for 1-2 days...

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Re: Nightcrawler's Journey to World Masters Swimming Championships 2017

Post by nightcrawler on Thu Jun 22, 2017 8:57 am

22.06.2017 - Morning session - SCM - 3300m

Set1: 10x100m freestyle int:1:30 (1:25 average)
200 freestyle doggy paddle drill
200 freestyle bands drill
Set2: 10x100m freestyle int:1:40 (1:28 average)
200 freestyle doggy paddle drill
200 freestyle kicking
Set3: 10x50m freestyle int:50" (41" average)


Notes:
I was again alone in the pool only some crows, seagulls, the cat and her kittens were playing, running wild around the pool. And again I m in my bad day, a series of frustration, for 6 successive days my pace has become poor. After seeing unsatisfactory paces I deciced to lenghthen the rest periods instead of doing the 100s on 1:30 I did on 1:40 and instead of doing the 50s on 45" I did on 50". I havent taken any days off since 1 month, maybe this is the reason. Maybe due to my diet joints became weaker and cant reach to higher cadance or my pull quailty became worse... Anyway, I wont stop try knocking on the doors of exhaustion untill I break the jinx!!!

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Re: Nightcrawler's Journey to World Masters Swimming Championships 2017

Post by nightcrawler on Thu Jun 22, 2017 2:11 pm

22.06.2017 - Lunch time session - SCM - 1500m
1000m freestyle (14:40)
10x50m int:50" (42" average)

Notes: Again my weak muscles couldnt perform well. Since 1 month I dropped from 81 kilos to 75 kilos, still loosing weight, I have 5 more kilos to loose, then I will load carbohydrates and gain my power again before the race.

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