Day 20

Swam 33 laps - all but 3 freestyle.

I didn't go lift this weekend, but I did the substitutionary cardio (played a nintendo dancing game for an hour), which made me surprisingly sore.

I continued to swim in lap rather than length increments, and decided to start adding "sprint" segments to the tail end of each lap -- maybe the last 1/3 of a length.  I didn't do it for all of them, but i think i'll work toward that.  Also after each of my slack laps (I do an idle floating on my back lap after 10 freestyles to catch my breath), I did two straight laps (4 lengths) before stopping to rest.  I'm trying to push my body to longer stretches without stopping.

I noticed today that if you use your legs when swimming you can go faster.  I think i've been mostly dragging mine behind me.  Honestly I think i would swim much better with no legs at all, but i figure since i've got them i might as well use them.  During the swim my legs got tired, but i don't feel it now.  Perhaps my swimming will be more full-body a workout than before.

I feel good -- the nintendo soreness remains, but as usual it didn't hinder me while swimming.  I ate like a goat this weekend, and my weight will likely suffer for it, but i can live with that for now.

Week 4

Despite missing a day, I am pleased with week 4.  I swam more laps than in previous weeks and doubled my weight-lifting reps without dying.

I did atone for my missed day by playing an hour of "Just Dance 3" (a fitness-oriented dancing game for Nintendo Wii).  It was cardio more than weights, but i could use the break from the weights anyway.

Day 19

Swam 26 laps.

Again I swam in lap increments (rather than lengths), and continue to focus on technique, I know I'm doing things wrong but am not sure how to do them right.  Perhaps I'll get a swimming lesson.

I was sick yesterday, so i missed my second lift this week.  It's probably just as well - i was still quite sore from Tuesday's session (and still feel it today, 3 days later).  If I'm feeling ambitious i may sneak in on the weekend -- we'll see.  I do feel a little run down and might benefit from starting next week fresh.

If i don't sneak in i'll do something cardio-ish this weekend to atone.

After reading a little about nutrition, i guzzled down a chocolate-milk-style breakfast drink after swimming today.  I believe this is an acceptable deviation from my normal "no sweets during the week" rule.

Day 18

Swam 25 laps.

It's fewer than last time, but I can explain:

• Yesterday's doubled lift reps beat me up good.
• I swam in units of laps rather than lengths (2 lengths = 1 lap).

I was sore last night, but this morning it hurt to lift my arms (let alone get dressed).  I am sore all through my arms, shoulders, chest, and back (which an expertly trained anatomist and olympian can tell you are used during swimming).  So i cut myself some slack.

The latter part was an intentional new rule i imposed -- vexed by my constant need to stop and breathe I decided to punish my body by limiting its chances to do so in the hopes that it'll learn to go without air.  It wasn't as terrible as I thought it'd be - i rested a little longer between laps, but probably no more than i was before in total.

The guy that gave me some pointers before was back and offered a few more, notably about my rotation and breathing -- I tried implementing his suggestions but inhaled a great deal of water.  I am not a perfect swimmer yet.

Day 17

My first day of weights with double the reps (two sets of 12 on the same 9-exercise routine, currently at right).  I did it, despite my misgivings, but it was brutal.

I thought i was spent at the end of one set of 12, but the second set pushed me even further.  Some exercises were harder than others -- the arm-oriented lifts were notably harder.  I did lighten the load for my tricep-push and curls (and used free weights, like last time), but for the most part I really doubled the work.

I anticipate feeling this one in the morning, but i still think i'll be able to swim.  I have noticed that swimming makes me sore in the upper back - i'm not sure if it's the trapezius or the latissimus dorsi i'm feeling (i'd guess the latter), but it's hitting something back there (which gets hit again during my lifting).

In my warm up treadmilling, i tried moderate jogging for about two and a half minutes.  it was horrible, and my heart shot up to 180bpm -- that's probably not good.  It served as a vexing/inspiring reminder of how much i can improve.

Day 16

30 laps, all but two freestyle!  A new record, and a great start to week 4.

That's nearly triple what i did on my first day of swimming 3 weeks ago.  So I'm making great strides (or strokes, or whatever the aquatic equivalent of striding is).  I am quantitatively improving, but am still frustrated by my lack of aerobic fitness and the frequency with which i have to stop to breathe.  It'll come.

I do feel it in my muscles more than before - i think the improved technique comes with greater muscle demand.  I wonder if that's why my recent lifting days have been so hard on my arms and chest recently -- they haven't been getting as much of a break.

I am up to 177 total laps swum since inception, which is just over 5 miles!

Week 3

I continue to be enthusiastic and encouraged by this fitness program.

I like that i've now got a repeatable plan - swimming MWF, and a specific lifting routine for TR.

As should probably be expected when starting from so little, progress has been swift.  I swam more than twice today what I did my first day.  Lifting that was initially crippling isn't as noticeable now.

Probably most importantly this program has me doing a good bit of cardio work every day -- i have been extremely sedentary for years, and getting into reasonable overall cardiovascular health is probably my paramount goal.