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Old 01-12-14, 18:31   #1
colm_leche
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Training - Little by little

Folks, I am going to give a training log a go.

I have trained a reasobable amount in the past [e.g. running - sub 4 marathon, 1:30 half marathon, 39 minute 10K, rowing 6:42 2K on concept 2 indoors, bike rides - up to 8,000 K].

I am currently badly out of shape, and roughly 20 Kg over my running weight from early twenties.

My goals for December are to swim a cumulative total of 200 lengths of front crawl, and to get to 90 Kg. Currently I struggle to swim more than about 10 lengths of front crawl in a session ...

Flame away!
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Old 01-12-14, 19:08   #2
LuckyLloyd
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No flaming here!

What is the workout / diet plan going to look like in more detail?
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Old 01-12-14, 19:46   #3
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Don't think you'll find any one around these parts flaming you. Best of luck man.
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Old 01-12-14, 20:20   #4
colm_leche
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Session 1:
Swim 200 m/5K Goal
Weight 95.1 Kg/90 Kg Goal

Warm up: Concept 2
Mat work: Stretch/Flexibility/Core
Swim: 800m, with 200 m of front crawl & 600 m breast-stroke


Training plan:
The aim is 5-6 sessions a week consisting of free weights: [Back/Bicep/Legs], or [Chest/Shoulder/Triceps], and cardio [X-train, Swim, Bike], with flexibility and core thrown in. Will try to get some longer sessions in at the weekend on the bike.

I find front crawl a trial, so I will need to get into the pool as much as possible to chip away at the 200 lengths of front crawl.

Diet:
Nothing too radical. Get back to a regular breakfast, less booze, and more home cooked food.

Last edited by colm_leche; 01-12-14 at 21:07. Reason: Spelling
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Old 01-12-14, 23:02   #5
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Some impressive achievements in the OP. 1:30 half marathon was a goal I had at one point, but decided I hated running

I swam a bit as a kid. Sort of competitively. 4 times a week and a few km's covered every session. I always preferred getting through volume with front crawl.
My best advice would be spent 5 mins on your breathing every session. Once you get comfortable breathing, you'll be able to wind back the pace a bit on front crawl and cruise through longer pieces.
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Old 02-12-14, 21:17   #6
colm_leche
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Session 2:
Weight 94.6 kg/90 kg Goal
30 min cross trainer

Stretch/Flexibility/Lower Back Raises
Incline bench pull wide grip - 2 sets
Incline bench pull narrow grip - 2 sets
Lat Pull Downs (wide) 2 sets - (narrow) 2 sets

Seated leg press - 2 sets

Bicep curls - 3 sets
Bicep shrugs - 2 sets
Neck/trap shrugs - 2 sets
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Old 03-12-14, 09:12   #7
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Goodluck with this colm.Im currently on week 11 of my 12 week strength and conditionin programme and down 12.8kg since the start.all in time to hit the turkey at christmas!
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Old 03-12-14, 11:30   #8
colm_leche
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Quote:
Originally Posted by Boylo91 View Post
Goodluck with this colm.Im currently on week 11 of my 12 week strength and conditionin programme and down 12.8kg since the start.all in time to hit the turkey at christmas!
Well done. Solid brag.
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Old 03-12-14, 12:44   #9
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Im doing it in a place in drogheda they specialise in one on one training the results they get are amazing il put you onto them if you like.Youd kill it !!
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Old 03-12-14, 20:13   #10
colm_leche
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Session 3: Swim 450m/5000m Goal

Swimming session this evening:
(25 m front crawl, 25 m breast stroke) x 10
250 m breast stroke

For the crawl, paying a bit more attention to looking straight down, exhaling, and breathing to the side gave the feeling of more time/ control, so I felt a little more like my trunk was twisting through the water on the better strokes. So thank's Mellor for the tip.

Last edited by colm_leche; 03-12-14 at 20:16.
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Old 04-12-14, 21:13   #11
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Session 4+5

Weight 95.8kg/90kg Goal

Lunch- 30 min cross trainer

Evening- Weights

Dips (bw) 7,6,5
Chest Expansions - 3 sets
Bench - 4 sets
Chest incline press - 3 sets
Shoulder - front raises 3 sets, side raises 3 sets
Shoulder shrugs 3 sets
Preacher curls 3 sets

Seated leg press - 3 sets

Core
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Old 07-12-14, 13:48   #12
colm_leche
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Session 6:

Swim 450m/5000 m goal

30 mins on road bike
Core

Lat pull downs, wide grip, narrow grip
Seated row, wide grip, narrow grip
Lower lats isolation excercise

Squats
Seated leg press

Bicep curls bar
Bicep curls bells

Neck shrugs

Swim - 4 lengths crawl, 4 lengths breast stroke
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Old 08-12-14, 09:27   #13
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Session 7:

Sunday - 75 minutes on the road bike.
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Old 08-12-14, 16:14   #14
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Swimming is just such an amazing activity, but it IS going to get boring, once you get beyond the point of struggling to get through it.

Loads of things you can do to make it a bit more interesting, I always count my strokes, obv this flies up as you tire but allows you to try and concentrate on your technique throughout. Try and really focus on whats going on under the water and really stretch your stroke (this overdone actually isnt great technically but find it is great for shifting bit of moobiness!)

Try and keep your breathing as regular as possible. Really is key. I usually take my pulse rate, and do a timed swim at the end of a session. This really helps me, even if it is placebo to get back in the pool the next day.
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Old 08-12-14, 16:40   #15
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Quote:
Originally Posted by jbravado View Post
Try and keep your breathing as regular as possible. Really is key. I usually take my pulse rate, and do a timed swim at the end of a session. This really helps me, even if it is placebo to get back in the pool the next day.
Can you elaborate on the bolded bit? Sound.
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Old 11-12-14, 07:56   #16
colm_leche
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Session 8&9

Swim 700m/5k

Lunch-10 lengths swim

Evening:
Flexibility/Core

Dips (bw) 9,8,6

Military press 3 sets
Bench press 3 sets
Chest expansions 2 sets
Shoulder bell raises 3 sets
Shoulder bell side raises 3 sets
Shoulder shrugs 3 sets
Tricep pull downs 3 sets

Seated leg press 2 sets

30 mins cross trainer
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Old 12-12-14, 23:13   #17
colm_leche
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Session 10

Swim up to 950m/5000m goal

10 lengths of front crawl.
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Old 12-12-14, 23:20   #18
colm_leche
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Session 11 - Weights with a cool down dip.

Swim 1050m/5000m goal

Flexibility

Pull Ups [bw] 1,1,1
Lat Pull Downs - Wide/Narrow Grip - 2 Sets of Each
Seated Rows - Wide/Narrow Grip - 2 Sets of Each

Squats - 2 Sets
Leg Press - 2 Sets

Bicep Curls - 3 Sets
Bicep Shrugs - 2 Sets
Neck Shrugs - 2 Sets

Swim - 100m of front crawl, and 400 m of breast stroke
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Old 13-12-14, 13:54   #19
colm_leche
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Session 12

Short eighty min spin on the road bike into the Boyne Vallet on a frosty Saturday morning. Glorious.

Core work.

Have pulled out a copy of Total Immersion to help with the swimming as I am well behind the curve...
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Old 15-12-14, 22:50   #20
colm_leche
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Behind target on goals, but steady progress. Will aim for a big week this week. Listening to Christmas carols in the weights room is a bit surreal...


Session 13, 14

Swim 1,300/5,000 m Goal; Weight 94.4 kg/90 kg Goal

Lunchtime swim of 10 lengths front crawl


Evening:
Flexibility/Stretch/Core

Warm up on Concept 2

Pull ups [bw] 2,1,1
Lat pull downs Wide Grip - 2 Sets
Lat pull downs Narrow Grip - 2 Sets

Seated Row Wide Grip - 2 Sets
Seated Row Narrow Grip - 2 Sets

Back Raises

Incline Leg Press - 2 Sets
Leg Press - 2 Sets
Leg Press Calf Isolation Excercises

Bicep Curls - 2 Sets
Bicep Shrugs - 2 Sets
Wrist Isolation Ex - 2 Sets

Neck Shrugs - 2 Sets

10 Minute Cross Train
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