Surf Fitness & Nutrition

[intrepid]

I could've used a good draft.......

Here you go!

[nm]

Stroke day..........fairly easy round today. Which is good.....'cuz I've been working 12hr days and haven't had a day off in two weeks.

25 yard pool

400 swim/ 100 drill/ 400 pull/ 100 drill

6 x 75 @ 1:30 (25 kick/25 swim/25 kick) - dolphin

3 x [8x25@ :20 (stroke w/fins) RI :30 / 200 IM (fast) RI 1:00]

100 ez

300 kick/ 300 pull RI :30

200 ez

total = 3550

Like I said........not a hard workout.

[wawaverider]

Nmm,
You're a swimming guru. So here's my prob. I never competed, learned to swim by surfing (it tends to help), then learned how to swim somewhat properly in the military when I was a safety swimmer. My dilemna: I'm short and stocky, sans the typical racy swimmer type. How can I lengthen my stroke? What are some good things to practice? I've tried touch and go (i.e. keep one hand extended until the other hand touches it while in the extension phase of my arm stroke)

[nm]

How can I lengthen my stroke? What are some good things to practice? I've tried touch and go (i.e. keep one hand extended until the other hand touches it while in the extension phase of my arm stroke)

Well.......I could show you.......but then I'd have to kill you. LOL!

First.....you can't make your arms any longer than they already are.

Second........relax. Your stroke should be easy. Don't muscle your way through it.

Okay......

Catch-up is a good drill......keep practicing it. Try adding a slide to your stroke. ie: before you catch and pull........extend your arm forward and slide. You should feel the extension all the way to your hip.

Another good drill...........zulu. I'll try describing it.......(It's one of those drills that's easier to demonstrate). As you take a breath your recovery arm stops at a 45 degree angle and holds there for 3 to 5 seconds. (take your breath put your face back in the water). Your catch arm is fully extended forward with your hand slightly broken at the wrist in order to create resistance. (being forced down as if you're starting your catch) Recover arm then slices/knifes into the water and extends forward.....repeat. (It feels a little funky to get the breathing down.....but keep trying it.)

Hope these help. PM me if you need a private lesson.

[wawaverider]

Thanks I'll try doing the electric slide, next workout. Unfortunately, I don't have but 45 minutes to swim. The 45 degrees and hold sounds like a smoker, how many yards do you suggest for each and when to do? I always warm up with a 500.

[nm]

how many yards do you suggest for each and when to do? I always warm up with a 500.

500 is a good warm up. Maybe do the last 100 of your warmup drill. Or.....when you're done with your warm up........do a set of drills. 8 x 25 catch-up on the :45. If one of my sets doesn't involve drill work......I try to do some when I'm cooling down.....good time to focus on your stroke and slow down the heart rate.

[nm]

Sorry................no pool time this week...........I know you're all extremely disappointed..........it's all salt water for me.

[nm]

Okay girls........break time's over.

25 yard pool

400 swim
200 drill
200 kick
300 pull

16 x 50 @ 1:00 - reverse IM order, desc. 1-4

100 ez

5 x 200 :30 RI (pull odds/ IM evens)

9 x 50 @ :50 kick w/fins - unless you're like me and born with flippers (ie: I don't use fins)

150 ez

Not a bad workout after a week out of the pool.

[nm]

You guys can figure out your own warm up..........you know the drill......at least 1000 yards.

So............here's the set of the day......

50 meter pool

4 times through = 2000 meter set

50 @ 1:20 / 1:15 / 1:10 / 1:05 - Mod
100 @ 2:20 / 2:15 / 2:10 / 2:05 - Mod
150 @ 2:50 / 2:45 / 2:40 / 2:35 - Steady
200 @ 3:00 / 2:55 / 2:50 / 2:45 - Strong

Lots of rest on the 50's & 100's.

Have fun!

[Country Honk]

Ran five miles, lifted for 45 minutes, went to pub... drank 2 beers.

[nm]

Swimmer in the works update:

The V-man started learning Butterfly last night................

One more stroke and he'll be doin' the IM at his first meet this summer.

Yeeeaaaaahhhhhhh Baaaaaaaaabbbyyyyy!!!!

[Country Honk]

Ran 4.5 miles (feeling lazy), walked to the pub, drank 2 beers.

[Foulweather]

went to the local school yard. everyone stared at me as i tried tricks on my skateboard. fell down. my gut split opened my trousers in front of the teenage girls smoking cigs on the slide. i walked home. listened to the smiths and started drinking tecate in solidarity with my mexican immigrant brethern.

[The Betty]

Glad to see some serious athletes finally posting here.

Today I mowed most of my lawn barefoot because I get better tread. Then i screamed at my neighbor for spraying poison over the fence on my dandylions, that burned several calories. Im very animated when I scream.

Then I took a long nap in the grass and sun and when I woke up I realized two things. Exercise helped me sleep, and my feet are green.

[Doc]

Country Honk said:

Ran 4.5 miles (feeling lazy), walked to the pub, drank 2 beers.

Fortunately my pub is much closer...no running needed

Doc