cardio is best on off days. it gives you the most amount of time to recover from each activity. if you don't want to be in the gym everyday, then weight lift first and then cardio.

you could probably swim every day if you adjust your intensity levels for the swims.

If your goal is to be a rescue diver ASAP, you need likely 1) establish some competence swimming 2) stop being ****ing obese. I don't even see how SS fits in this protocol. Nor those ****ing ******ed metcons you're doing. If anything dump the metcons, they're time tested as an ineffective means to anything other than as a short cut to rudimentary levels of cardiovascular fitness that doesn't transcend modal domains due to a lack of technical proficiency.

It's not to become a rescue diver ASAP. The classes start this fall and it's a long process that goes through hundreds or thousands of dives over the course of a couple years, doing some instructing, then getting in with a diving team.

Swimming is going to be my main focus, but that's not going to be all I do. Someone posted before that

"swim a ton + strength training > swim a ton >>>>>>> strength training + swim a little"

If you disagree with this, what do you suggest?

coast guard?

20-40 minutes on an elliptical machine (burning 100 calories every 8 minutes) or an hour or 2 of squash (very intense workout, I'm literally diving around and bleeding when I play).

No. There are a number of rescue dive teams that work with Fire/Rescue departments. I have a medical issue that prevented me from joining the military (no Thremp, not fattyoperosis).

You are obsessed with an inferior training tool (metcons) and don't even know why you're doing them. They're inferior for cardio compared with longer efforts. They're inferior for strength work. They're taxing on recovery. They provide no skill work. What exactly are they doing other than non-sexual physical masturbation and making your goals more difficult to attain?

If you have a multi-year time horizon, rudimentary strength development is a good idea as it takes 3-6 months to achieve sizable gains.

Christ, stop obsessing over what you think I'm obsessed with. I'm asking for suggestions as to proper ways to go about certain goals. When have I said "I refuse to do this or this because I'm madly in love with this!"?

Get off the ****ing metcon thing man. I here for HELP, which I've opened myself up to, yet you can't move beyond my initial posts about something I'm not even talking about right now. Again, if you're just looking for a punching bag, look somewhere else. I'm trying to get better at this stuff and I never posted that I'm too stubborn to work on new things.

Do SS, swim whenever, if having recovery issues address.

ETA: Perhaps you should show some sort of consideration when you create "programs" rather than just adding a bunch of **** together. Maybe try to figure out wtf you trying to accomplish and then connect that to what you're doing. Its pretty obvious you didn't do that. And now you think I'm hating on you for coming up with an idiotic program when in reality if you'd understand what you're doing rather than just lurving fagfit you'd realize that metcons have no place in achieving your goals unless your goals include getting good cardio without putting in any effort and still being dickbag at swimming.

I'm really not sure how you get to that point, but it's irrelevant and I'm not going to dwell on it.


And WRT the constructive part of your answer, that's what I'm doing now. If I didn't do it in the first place, then I still benefited from just eating better and getting off my ass. I figured I'd come here for help with trying to connect a plan to accomplish my goals.

I think its laughable you thought you could offer me some sort of insight into anything other than your own misconceptions.

Why don't you ask your CF coach since you think he has a superior viewpoint to everyone here? He'll probably have you DLing 700lbs and being a pretty "badass athlete" in short order.

i'd probably do something like

M-SS, easy swim
T-intervals/continuous high intensity swim
W- off. or skill work.
Th-SS, easy swim
F-CHI/interval swim.
S-easy swim.
Su- off or skill work.

it looks like the course has a ton of 5 minute bouts of work while in the water. a metcon that involved swimming wouldn't be the worst specific training modality.

i'm looking at http://www.rescuediver.org/Classes/rd-stand.htm btw

Thanks, I'll look more into that. After getting back from swimming today, and reading as much of SS as I could this weekend, that looks like a good program to start.

Thanks for your insight. I'm really not sure what they hell you're babbling about, but thanks for your insight.

If you have time, you shouldn't be doing any high intensity swimming efforts (unless beginner swim training is vastly different than cycling/running/all other cardio).

This times a birrion.

Do you mean if I have a long time before to do this right? Or like time during the day that I should keep focusing on longer distance type things?

The latter.

Yeah, the 500m today wasn't as bad as I thought it would be, but I definitely don't think I'm ready to start working in intensity intervals. I've still got a ways to go with just becoming more proficient.

But about the nutrition part, I'm not sure why you think I don't understand I'm overweight. But...that's why I'm here. So, getting the pleasantries out of the way:

MRR: What's the best way to go about this?
Thremp: YOU'RE OBESE CFGHEYFAG
MRR: Yeah, so what's the best way to go about this?
Thremp: ONE TIME YOU MADE A POST ABOUT CFIT AND METCONS SO NOW I'M GOING TO CALL YOU CROSSFATTY
MRR: Yeah, so what's the best way to go about this? I know I'm overweight and need to get that down, but with the program that MI101 put up, just switching out the T,Th CHI for long distance swims, maybe 1,000+, what kind of caloric intake should I be looking at for balancing the adding muscle and losing fat?

(see I did your work for you!)

And with that program, there are two days of SS and the SS Novice Program has M,W,F so am I wrong to assume I would do M on M and W on Th then F on the next M then the next M on Th, so on?

The FAQ would help with a lot of your questions.

how do you find new members in the community? is there a tool to find new beginners at the same level?

i don't see you adding significant amounts of muscle with this type of program unless you start sequencing your training.

to lose weight and keep up that amount of work, eat slightly under maintenance. as discussed elsewhere, you may need to reduce the volume of lifts.

Thanks. I understand the maintenance aspect, I was just having a hard time figuring this one out because it's a different kind of program than I've read through reading other people's logs but I guess it all always boils down to the basics.

I appreciate the help.

When, if ever, should I add dips / curls to SS? I've seen lots of internet people claiming they should be added 'when deemed necessary.'

I don't think the same adaptations are necessary for swimming as in running to build up to harder work, not even close. I don't sniff-butt so I'm not exactly sure why you would advise against higher intensity work for bicycling, not necessarily talking about intervals or whatever though.

But swimming is different anyways. Thrashing around and trying to go faster may actually make you go slower, and most people waste a lot of energy as well. So really I would just focus on improving your efficiency.