※The training menu is written where the blue line is drawn.
Muscle training 1 hour Swim 2350 m
Chest
Bench press 10 times×3 1st, 2nd, 3rd time 30 kg
Pectoral fly 10 times×3 1st time 30 kg, 2nd and 3rd time 25 kg
Shoulder
Front press 10 times×3 1st, 2nd, 3rd time 20 kg
Back
Lat pull down 10 times×3 1st and 2nd time 40 kg, 3rd time 45 kg
Thighs, Buttocks
Squat 10 times×3 1st, 2nd, 3rd time 60 kg
Calf
Standing calf raises 10 times×3 1st, 2nd, 3rd time 60 kg
Arm
Barbell curl 10 times×3 1st, 2nd, 3rd time 5 kg
Upper arm
Cable press down 10 times×3 1st, 2nd, 3rd time 22.5 kg
Stomach
Sit-ups 10 times×3
Standing twist left and right 50 times×3
The weight I can lift has decreased slightly due to muscle pain. I tried making it heavier than last time, but it didn’t lift. Muscles don’t build quickly. When I go to the gym, I feel like I’ll be intimidated by all the people with good physiques. However, muscle training is a battle with myself, so I lift light weights with all my might without worrying about those around me.
Swim LSD
Warm up
Swim 150 m, Kick 25 m/Pull 25 m/Swim 25m/twice
Drill
Sculling 25 m/Swim 25 m/rest 10 seconds/Finger tip 50 m/3 times, Kick 25 m/Swim 25 m/6 times
LSD
50 m intervals of 1 minute 10 seconds 3 times, 100 m 1st 2 minutes/2nd 1 minute 50 seconds/3rd 1 minute 45 seconds/5 times, 50 m 5 minutes (easy), 50 m 5 minutes (hard)
Cool down
Swim 200 m
I couldn’t keep up with the 100 m intervals and could only swim 50 m each time. During the last 200 m I was able to relax my shoulder to swim. This is a huge improvement. I still end up putting pressre on my shoulders when I try to put pressure on other parts of my body, but I want to practice and get closer to my ideal swimming style.
Tips to relieve the stress from your shoulders
Twisting your hips
By tiwisting your hips and turning your body to the side, you will be able to move your arms more smoothly, allowing you to rotate your arms without straining your shoulders. I think this is what many swimmers and coaches are saying. It made me feel important again. I’ll write an article explaining it in my own words someday.
Thank you for reading to the end. Sorry if the English translation is weird.
See you soon.
