Been swimming pretty much a daily 5k during the week since my last update, though typically again one day some appointment or other will botch my plans to make it to the pool every morning during the working week. But you know what? Four times a week is fine at the moment. So far this week I have clocked up almost 20 kilometres – the watch says 19,675m.
Wednesday’s workout is typical, so I will use that to illustrate where I am at:
- A total of 5000m at an average of 1:43/100m (SWOLF of 35)
- A warm-up of 200m free in 2:57 (that’s a tasty 1:28/100m; wish I could keep that up!)
- 7x50m sprints at 1:15 to 1:20 per 100m (have I mentioned how much I hate sprint sets)
- 2050m (accidentally swam an extra 50m this morning) free at 1:42/100m in 34:40 (relaxed and casually cruising today)
- 500m backstroke with pullbuoy in 9:54
- 200m mixed kicking drills: 25m front/25m back, rinse and repeat, with the kickboard
- 300m free with pullbuoy and paddles at 1:41/100m
- 300m free with just pullbuoy at 1:37/100m (felt great; I love powering down the lane this way)
- 1000m free at 1:42/100m in 17:01 (casual again, not pushing myself at all)
- 100m cool down breaststroke/dolphin kicks
So I try and get 5k in every time I hit the pool in the morning; that way I figure I get myself tuned to the distance (and longer distances later); however, I am not really getting really much faster at this stage. Just more comfortable of longer distances. I am thinking I might need to revisit training plans and/or look at (stroke/technique) coaching.
Yesterday – Thursday – I mucked around a bit, swimming shorter sets toward the end and “only” clocking in 4650 meters. I figure that is par for the course, though. To avoid slacking around, today, last day before the weekend break from the daily swim, I swam 5050meters:
- 200m warm up free in 3:09, could still feel my muscles in the shoulders from yesterday
- 3,000m at 1:39/100m average, 49:26 all up – felt strong and cruised comfortably. No sprint at the end, not pushing hard.
- 350m back with pull buoy and paddles – really loving these back stroke sets after longer swims in free style. Also, I am just more comfortable with that style now than I have been for years
- 200m back with pull buoy, no paddles in 4.09 – felt relaxing
- 300m drills (kick board)
- 500m free with paddles and p-buoy in 9:46 (!) – but that is because I was doing bilateral breathing sets and focussed on my stroke technique
- 500m free, no paddles but p-buoy in 8:59 (!) – just one gear above doggy paddle; also doing mostly bilateral breathing
Health-wise, this swimming adventure so far has proven an inoculation of sorts against the colds and tummy bugs that have affected a lot of people around me. It might be the combination of exercise, better nutrition, or perhaps also the psychological beneftis of the daily 1.5 hour meditation the swim offers. Who knows. Certainly my immune system is stronger than it has been. Mind you, I can feel a sniffle coming on… the temp was back to -6 degrees centigrade when I left the house at 5:10 am this morning. Brrr.
Speaking of nutrition: Since I burn between 1,200 and 1,500 kCal every time I swim (according to my trusty Garmin Swim watch), and then have my liquid breakfast at 8am, aim to eat nothing after 8pm (that 12-hour-window-rule), and try to avoid anything sweet or alcoholic on normal days, I have not only burned more calories but also improved my eating habits, reducing sugar and other stuff too. Consequently, I have so far lost more than 10 pounds of weight whilst also putting on a wee bit of muscle. I do need to catch up on sleep some more, but all things considered, the health aspects of the Great Big 10k Swimming Adventure are fantastic.