Hi Catherine,

Tom - so have you got your hands on a pair of fins? Also think about the rate at which you are kicking. You want to go fast so you have to kick fast. Don’t kick too deep - keep it fairly shallow - think streamlined - so only kick about a foot deep, but keep it right under the surface. Hope that helps. How’s the tile counting going?

No havn’t got a pair of fins yet (I always thought of it as ‘cheating’ not what I would do while out there competing.  But today, met a gal in the water who had such a sweet swim stlye, very quite, but FAST, and she encouraged me to get fins too.  (so I’m getting the message)

Been practicing on the kicks, shallower, and not trying to look at the tiles

I still count swim strokes per 25 yards....working on a consistent 16’s (I notice when I fatigue, the number shoots up to 18-19)....

I breathe only on my right, and for now, don’t want to change it prior to my 70.3 race at the end of March. I’ll look into bi-lateral swimming after though.....I hear it smooths out the strokes....helps you swim straighter (good for races around buoys!)

Thanks Bree… they are my little ones. I love the fact that they still cuddle together - it is very adorable. But they also wrestle and chase each other too… sometimes they wake me in the middle of the night when they are up to their antics.

Tom - good job on the swimming. I have used the drill of limiting strokes for my swimmers before, but I don’t practice that myself. Now I’m curious to try it and see how many strokes I take per length ... but I swim in a metre pool so it is a bit longer. Have you ever used paddles on your hands? Gives you a good workout and they come in different sizes - bigger = harder. Fins do the same thing. Ya you’ll go much faster, but for the same amount of time you’ll have moved more water and gotten a harder workout. Good for training purposes. Illegal for competition!

You asked about a brand before. I can’t really name one - mine are called zip fins and have a split up the middle of the fin itself. The store owner claimed they were good for increased kick rate - which is what you want. Just don’t get the big long fins - those are meant more for scuba where you can do big long slow sweeping kicks.

I tend to breath to one side myself for long swims in the pool (my neck is more flexible to the left), but I do encourage bi-lateral in competitive so you can check on your competition and see where they are. In an open water race it would be good for helping keep you in line. But you wouldn’t have to to it every time you breathed - just when you wanted to check your location. So try it out so you are comfortable taking a breath to the left, but you don’t have to do it all the time. Let me know how it goes.

Good evening

Today (Day 7) I am having a tough time getting myself to move. I’m just feeling tired… decided to wait till after school to get my cardio in and was going to swim, but the city shut off the water to the building and we were all sent home at 4:00. Now it’s after dinner and I just want to relax. I think I will try that 10 minute thing. Do 10 minutes and see if I perk up and can do a bit more. I just plan on walking on the treadmill and maybe some yoga and stretching… nothing too strenuous. If that doesn’t work I’ll call it a rest day… mind you I did do about 10 minutes of abs at the end of my prep period.

Tomorrow is weight workout Day 1 - Front Body.

TTYAL.
C.

Thanks C for all the advise....it’s appreciated.

I’ve decided not to do any major changes to my workout until after the 70.3....then I’ll incorporate bi-lateral breathing (or whatever you call it).  I do ‘site’ as I swim in competition, looking to make sure I’m on track on the buoys etc.....

I’m going to get some fins this weekend....Great tips....thanks again

I’ll keep you posted...*unless you find me on the bottom of the pool after a ‘quality’ workout in the pool! 

Tom - don’t kid about that! Anyone who has worked in Aquatics knows that finding someone on the bottom of the pool is their worst nightmare!!   I’ve had to do a few rescues in my time, but thank goodness I always got them before they were on the bottom!  I know you were just kidding about being having a good workout, but I hope you never end up on the bottom!  

Day 8 - Today was a good day for my workout. I did my Day 1 - Front Body weight routine and it felt better that I expected it to - still not feeling 100% with the tail end of last week’s chest cold still hanging around, but I got through it in the limited amount of time I had. I even increased the weight for a few exercises. After school I had to meet a student in the pool to let her practice since she is going to the provincial championships next week. Since she was the only one I decided to jump in with her and swam for about 45 minutes. I did several laps to start then decided to see just how long it would take me to swim 1km (40 lengths). It took just under 25 minutes. Not as fast as I used to be - I used to average under 30 sec/length when I was younger, my pace today was about 37 sec/length. I also counted strokes and I generally needed 22 to 24 pulls / length (counting both arms not stroke cycles). 

I love when i get in the water and just ‘lose’ myself to the swim.....

I always count my strokes....been doing mostly 16-18’s....trying to glide more.... when I’m fatigued, it moves up to 19-20......I want to figure out how I can maintain a consistent pace over longer periods.....I’m not really worried about speed, but (a big but) I’m a little competitive.....

sounds like a great impromptu workout!

Good stuff Cathrine,don’t worry you will get back to where you were before maybe even surpass your younger self! By the way are those your cat in your avatar? There adorable.

Catherine, welcome to the forum (I know I’m a bit late with that). Give yourself time to get well. And remember that as you exchange fat for muscle, you’ll get smaller even though the scale probably won’t show a weight loss. You’ll still be healthier and the loss will come eventually.

Day 9

Today started out with another swim practice for two students at 7:00 am. I got in with them again, but just did some kicking (with my fins), paddled about and enjoyed a good stretch. I’d never be able to keep up with one girl in particular anyway - she has a serious wake behind her and I was bobbing on her waves!! Last year she was ranked 10th in Canada for the 1500! (I take no credit for her accomplishments - she has trained with a swim club.)

Today’s real workout was at the end of the day and it was really good. I didn’t have to rush so I did a long session in the weight room and completed the Day 2 - Back Body routine. I added an extra set to my last 3 supersets so that all supersets were repeated 4 times. I’m feeling a very good contented tired right now.

I’m going to try to attach an image of my weekly workout sheet so you can see my records. Let’s see if this works.

Good stuff Cathrine!

Nope - didn’t work ... not sure how to fix the problem… any suggestions? I resized it after I scanned it.

Thanks Joan - I am almost back to normal. I think the bug is out of my system, but my airway is still feeling a bit fuzzy and I still have a bit of a cough. I was tired on Wednesday, but yesterday and today I had really good workouts. (times 2 both days - swimming and weights - about 2 hours total both days). Tomorrow should be a deserved rest day, but I will be at home working on my computer most of the day so I may do a bit of cardio or LSB on the treadmill if I feel I need/want to move a bit. I meet with my Trainer again on Sunday.

Shawn - thanks for commenting on my “little ones”, Misha (left) and Nika (right). I agree, they are adorable, especially when they curl up together like that. Misha gets into all sorts of trouble, but she has the most personality of any cat I ever known and she is very demanding of my attention. Nika is more the typical cat - a bit skittish, but very pretty and lovable.

Tom - I think you’re still faster than me in the pool. I’d do ok on the swimming leg of a Triathlon, but I’m not up the the biking or running yet.

Here is a question for anyone who cares to share their knowledge. I originally posted this question on Eric’s thread, but copied it here so I could other responses. Thanks in advance for taking to time to share your thoughts on it.

All the gadgets we use to monitor our Heart Rate use some kind of mathematical equation that includes your age to determine your max heart rate. I don’t know what the exact equation is but doesn’t it look something like this : 200 - your age = max HR (I’m guessing at the first number - I just picked 200) Now I realize that a less fit person would get their HR up to that at a slower pace (running, walking etc) than a more fit person and that the HR is the measure of how hard that particular person is working. For example a fit person would likely have to be running to get up to 150 bpm while someone just starting out could just be walking at a good clip to get up to the same HR. So here is my question - is it just as safe for an unfit person to be working at a high HR as it is for a fit person??? Wouldn’t a fit person tolerate higher heart rates better??

I hope that make sense.

All the gadgets we use to monitor our Heart Rate use some kind of mathematical equitation that includes your age to determine your max heart rate. I don’t know what the exact equitation is but doesn’t it look something like this : 200 - your age = max HR (I’m guessing at the first number - I just picked 200) Now I realize that a less fit person would get their HR up to that at a slower pace (running, walling etc) than a more fit person and that the HR is the measure of how hard that particular person is working. For example a fit person would likely have to be running to get up to 150 bpm while someone just starting out could just be walking at a good clip to get up to the same HR. So here is my question - is it just as safe for an unfit person to be working at a high HR as it is for a fit person??? Wouldn’t a fit person tolerate higher heart rates better??

the simple equation for 75% of max HR=

220 - your age = ? ......multiply that by 75%

that is 75% of your max

I’m 52....my max (according to this simple calc) is 168 (i hit that EVERY time i work out, so I don’t think this is accurate, considering my fitness level) 75% of my max is 126...which is a VERY low for me.....but what the LSB should be at, at least according to this equation. 

to answer you question, yes a fit person would tolerate a higher heart rate, but it depends on age, there physiological makeup (lactate acid threshold, natural HR threshold etc) - think of Lance Armstrong...he can sustain a HR of 185 for HOURS! ..... (that would kill me).  He has a born talent, but has extended that with his fitness program. 
My point is, no matter WHAT you were born with, you can improve....

Listen to your body...you know when you can’t breath while working out....step up the speed on the treadmill a little more, and see how long you can go without gasping...then pull back a bit… it’s also training your muscles as well as your aerobic capacity.  they work in tandem.  and EVERYONE is different. 

most of all, do what you feel that you can do for the REST of your life....vary the workouts, the type of exercise all the time.

and have fun, no matter what!

Tom your so on the ball!!  Thanks

Catherine your doing so great, keep up the wonderful work! I seen a few threads on your HR Monitor, and found my way here. I’m so happy I did now. It looks like something I need to invest in also!  Is it helpful for your workouts? Strictly cardio, or does it help with weight training as well? Modern technology scares me...lol So many questions.. I cant wait to read more, your thread is very motivating! Anyway, Welcome you to the forum!

Day 10 - Sat Mar 1 - well deserved rest day

Day 11 - Front Body workout with my Trainer - terrific workout - bench pressed 75lbs. 20 more than I’ve done on my own, but with him there I don’t have to worry about dropping the bar on myself. (Actually there is no risk when I’m on my own because I use the smith machine - now I know I can/have to up my weights.) I also now know what reverse crunches really are - not what I thought - why don’t hey just call them leg lifts!! A good exercise, I just have to watch that I don’t overdo it and aggravate my back.

Hi Suzzy - thanks!! I am really enjoying this working out thing again - the changes I am seeing in my body are very encouraging, but I have a long way to go. I can’t wait to see how far I get after my “Program 2” is complete sometime toward the end of April. BTW I was down another 2 lbs as of Wed, so now my total is -12.

I haven’t used my HR monitor a whole bunch yet. A few cardio workouts on the treadmill. I was pleasantly surprised to discover that the treadmill actually picks up the signal and displays it right on the monitor so I don’t have to keep looking at the watch. it is a great way to gauge how hard I should be working. In the 130’s is light, 140’s is moderate - I have yet to push into the 150’s for any real amount of time. I did wear it for one weight session and it was interesting to see that that puts my HR into the 120’s and 130’s for the duration of my workout. My supersets are arranged so that I do 3 different exercises in a row as a set, so I don’t spend much time resting between, and repeat each superset 3 or 4 times before I switch to a new set of exercises. I kinda think of it as getting in a LSB workout at the same time because my weight sessions take me at least an hour to complete.

Bought fins today.....I’ll be in the pool tomorrow

I’ll let you know how it goes!

You’ll feel likey you’re flying!!

Good stuff Cathrine, what kind of HRM do you have? I have a Polar F6 and wear it at the gym at all times and discovered I burn a boat load of cals when doing weights.

Day 12 - went in to school early because that was the only time I’d be able to get my full workout in. Today was back body again. I had to skip 1 set of a couple exercises to be done in time to teach, but another good workout. I am starting to feel the reverse crunches I did yesterday with my Trainer - I can’t wait to do more!!

Tomorrow I’m going to try to get a cardio workout in, but I’ll see how much energy I have after sitting on a hot humid pool deck all day. It is provincial championships for two girls from my team. Just spent 2 hours driving for a 1 hr coaches meeting and have to turn around and go back out there at 7 in the morning . So it’s time to get to bed.

Shawn - I got the polar a5 - it was kinda a snap purchase - I am happy with it, but likely should have shopped around a bit. I got it on sale. I would have liked one that didn’t require a chest strap, but the store clerk claimed they all had straps… I’ve since confirmed otherwise, but I don’t know if they function as well.

Tom - how’d the kicking go today - did the fins give you a good leg workout??

Night all
C.

Good for for getting your workout in even with a busy schedule,As far as HRMs go you are better off with a chest strap, the ones that don’t have them require you to place your fingers on 2 buttons.