Need russian translator for this training regime.

[Polorutz]

This is the regime molchanova uses, looks pretty hard from what I got at Babelfish but I really can't undertand much of the tech part of the respirations and all that, Im hoping one of you can translate?

Тренировка с ластами:
1-й день (1.5 км)
200м кроль + 100м брасс
дыхательная горка брассом : 50/50/50-50\50\50
5 серий (100м кроль 1 вдох на 6 гребков, отдых 10 дыханий)
100м в ластах руки брасс, ноги дельфин
8 серий в ластах (25м дельфином по дну)
100м брасс
2-й день (2 км)
200м кроль + 100м брасс
дыхательная горка брассом : 50/50/50-50\50\50
100м кроль
100м в ластах на спине, руки за головой, ноги кроль
2 серии (150м кроль 1 вдох на 6 гребков)
непрерывная серия в ластах 12 раз (12м дельфином по дну + 50 на спине (ноги кроль, руки за головой))
12 серий в ластах (25м дельфином по дну + 25 на спине (ноги кроль, руки за головой))
3-й день (1.9 км)
200м кроль + 100м брасс
дыхательная горка брассом : 50/50/50-50\50\50
3 серии (150м кроль 1 вдох на 6 гребков)
10 серий в ластах (25м дельфином по дну + 50 на спине (ноги кроль, руки кроль))
4-й день (2.3 км)
200м кроль + 100м брасс
6 серий (25м кроль на задержке + 25м на спине (ноги кроль, руки кроль))
3 серии (150м кроль 1 вдох на 6 гребков)
100м в ластах на спине, руки за головой, ноги кроль
12 серий в ластах (25м дельфином по дну с разворотом + 50м на спине (ноги кроль, руки за головой))
50м в ластах дельфин по дну
100м брасс
5-й день (2 км)
200м кроль + 200м брасс
дыхательная горка брассом : 50/50/50-50\50\50
3 серии (200м кроль 1 вдох на 6 гребков)
100м в ластах на спине, руки за головой, ноги кроль
12 серий в ластах (25м дельфином по дну + 50 на спине (ноги кроль, руки за головой))
50м в ластах дельфин по дну
100м брасс
6-й день (2.1 км)
200м кроль + 200м брасс
10 серий (25м кроль на задержке + 25м на спине ноги кроль, руки за головой)
200м брасс
6 серий (25м ноги дельфин 2 удара, руки брасс)
6 серий в ластах (на спине, руки за головой, ноги с максимасльной выкладкой дельфин)
14 серий (25м дельфин по дну + 25м на спине ноги кроль, руки за головой)
7-й день (2.4 км)
200м кроль + 200м брасс
дыхательная горка брассом : 50/50/50-50\50\50
2 серии (300м кроль 1 вдох на 6 гребков)
100м в на спине, руки за головой, ноги кроль
4 серии (25м брасс на задержке по дну + 25м на спине, руки кроль, ноги кроль)
100м брасс
8 серий в ластах (25м дельфином по дну с разворотом и еще два движения + 50 на спине на спине, руки кроль, ноги кроль)
100м кроль
8-й день (1.9 км)
200м кроль + 200м брасс
дыхательная горка брассом : 25/25/25-25\25\25
2 серии (200м кроль 1 вдох на 6 гребков)
100м в на спине, руки кроль, ноги кроль
6 серий в ластах (25м на спине, руки за головой, ноги дельфин с максимальной выкладкой)
8 серий в ластах (37м дельфин по дну + 38м на спине, руки кроль, ноги кроль)
100м брасс
Тренировка с моноластой:
1-й день (2.3 км)
200м кроль + 200м брасс
300м (6 раз (13м кроль на задержке + 12м кроль без задержек + 13м брасс на задержке + 12м брасс без задержек))
100 м в моноласте на правом боку
100 м в моноласте на левом боку
100 м в моноласте на спине с максимальной выкладкой
200м в моноласте руки кроль, вдох под одну руку
4 серии в моноласте (25м дельфин по дну, руки вдоль тела)
16 серии в моноласте (25м дельфин по дну)
100м брасс
2-й день (2.2 км)
150м кроль + 150м брасс
дыхательная горка кролем вдох на 4, 6, 8: 25/25/25-25\25\25
дыхательная горка брассом : 25/25/25-25\25\25
100м в моноласте на правом боку
100м в моноласте на левом боку
100м дельфин в моноласте, вдох через 3, руки вдоль тела
4 серии в моноласте по 50м (5 ударов дельфином под водой, на 6 удар - замах правой рукой кролем и вдох из-под руки)
50 м в моноласте на спине
6 серий в моноласте (37м дельфин по дну + 38м дельфин, руки кроль, вдох под каждую руку)
200м брасс
8 серий (25м брасс по дну + отдых 12 вдохов-выдохов)
200м кроль
3-й день (2.05 км)
200м кроль + 200м брасс
300м (6 раз (13м кроль на задержке + 12м брасс без задержек + 13м брасс на задержке + 12м кроль без задержек))
100 м в моноласте на правом боку
100 м в моноласте на левом боку
100 м в моноласте дельфин на спине
100 м дельфин в моноласте, вдох через 3
10 серий в моноласте (37м дельфин по дну + 38м дельфин, руки кроль, вдох под каждую руку)
100м брасс
100м кроль
4-й день (1.7 км)
150м кроль + 150м брасс
100м в моноласте на правом боку
100м в моноласте на левом боку
200м в моноласте (5 ударов дельфином под водой, на 6 удар - замах правой рукой кролем и вдох из-под руки)
100м в моноласте руки брасс (на два удара ногами)
100м на спине ноги кроль, руки за головой
12 серий в моноласте (25м дельфин по дну с максимальным расслаблением сознания + отдых 10 вдохов-выдохов)
4 серии в моноласте (37м дельфин по дну с максимальным расслаблением сознания + 38м дельфин, руки кроль, вдох под каждую руку)
100м брасс
100м кроль
5-й день (1.7 км)
200м кроль + 200м брасс
6 серий в моноласте(50м руки кроль, вдох под одну руку)
100м в моноласте на правом боку
100м в моноласте на левом боку
100м в моноласте на спине
100м брасс
12 серий в моноласте (25м дельфин по дну с максимальным расслаблением сознания, 25м руки кроль, вдох под одну руку + отдых 10 вдохов-выдохов)
200м кроль
6-й день (2.25 км)
100м кроль + 100м брасс
100м в моноласте на правом боку
100м в моноласте на левом боку
100м в моноласте на спине
200м в моноласте руки кроль, вдох под одну руку
100м брасс
10 серий в моноласте (50м - 5 ударов дельфином под водой, на 6 удар - замах правой рукой кролем и вдох из-под руки + отдых 10 вдохов-выдохов)
6 серий в моноласте (25м дельфин по дну с максимальным расслаблением сознания + 25м дельфин, руки кроль, вдох под каждую руку)
2 серии в моноласте (38м дельфин по дну с максимальным расслаблением сознания + 12м дельфин, руки кроль, вдох под каждую руку)
2 серии в моноласте (50м дельфин по дну с максимальным расслаблением сознания)
60м дельфин с моноластой по дну с максимальным расслаблением сознания
200м кроль
200м брасс
По вопросам обучения звоните: 8-903-288-53-75 Наталья Молчанова

 

[Walrus]

Dunno, but I hope that's not all done in one day. :duh

 

[ADR]

Looks like my mum's chocolate cake recipe :duh ....aaahhh forget the co2 tables and pool sessions, eat chocolate cake and break world records

 

[Walrus]

Bable fish does a reasonable job of translating, but screws up the formatting, if you look at the orginal then use notepad to format the same, replace some goofy characters it makes some sense. Just takes time to do, I'm too lazy. Just example of first training day :-


Training with the fins:
the 1st day (1.5 km)
200m crawl stroke + 100m breast stroke
is respiratory hills by the breast stroke: : 50/50/50-50\50\50 of
5 series (100m crawl stroke 1 inhalation to 6 it is paddle, leisure of 10 respiration)
100m in the fins of hand breast stroke, leg the dolphin of
8 series in the fins (25m by dolphin on the bottom)
100m breast stroke is is
2-1 days (2 km)
200m crawl stroke + 100m breast stroke
respiratory hill by the breast stroke: 50/50/50-50\50\50

 

[Amet]

Hi Polorutz,
Russian is my native language and I can translate you any part of this training regime. Just ask what part of this text you do not understand (cannot translate) or send me private message.
All the best.

 

[Fred S.]

translated with Systran:
(for short translations, use: www.systransoft.com )



Training with the fins:
1- 1 day (1.5 km)
200[m] the crawl stroke + of 100[m] the breast stroke
respiratory hill by the breast stroke: 50/50/50-50 \ 50 \ 50
shch of the series (100[m] crawl stroke 1 inhalation on ' it is paddle, leisure of 10 respiration)
100[m] in the fins of hand breast stroke, leg the dolphin
8 series in the fins (25[m] by dolphin on the bottom)
100[m] the breast stroke
2-1 days (2 km)
200[m] the crawl stroke + of 100[m] the breast stroke
respiratory hill by the breast stroke: 50/50/50-50 \ 50 \ 50
100[m] the crawl stroke
100[m] in the fins on the back, hand behind the head, leg the crawl stroke
2 series (150[m] crawl stroke 1 inhalation on ' it is paddle)
a continuous series in the fins of 12 times (12[m] by dolphin on the bottom + 50 on the spin (leg crawl stroke, hand behind the head))
12 series in the fins (25[m] by dolphin on the bottom + 25 on the spin (leg crawl stroke, hand behind the head))
3- 1 day (1.9 km)
200[m] the crawl stroke + of 100[m] the breast stroke
respiratory hill by the breast stroke: 50/50/50-50 \ 50 \ 50
e of the series (150[m] crawl stroke 1 inhalation on ' it is paddle)
10 series in the fins (25[m] by dolphin on the bottom + 50 on the spin (leg crawl stroke, hand crawl stroke))
4- 1 day (2.3 km)
200[m] the crawl stroke + of 100[m] the breast stroke
' of series (25[m] crawl stroke on the delay + of 25[m] on the spin (leg crawl stroke, hand crawl stroke))
e of the series (150[m] crawl stroke 1 inhalation on ' it is paddle)
100[m] in the fins on the back, hand behind the head, leg the crawl stroke
12 series in the fins (25[m] by dolphin on the bottom with the turn + of 50[m] on the spin (leg crawl stroke, hand behind the head))
50[m] in the fins dolphin on the bottom
100[m] the breast stroke
1 day (2 km) are 5th
200[m] the crawl stroke + of 200[m] the breast stroke
respiratory hill by the breast stroke: 50/50/50-50 \ 50 \ 50
e of the series (200[m] crawl stroke 1 inhalation on ' it is paddle)
100[m] in the fins on the back, hand behind the head, leg the crawl stroke
12 series in the fins (25[m] by dolphin on the bottom + 50 on the spin (leg crawl stroke, hand behind the head))
50[m] in the fins dolphin on the bottom
100[m] the breast stroke
' 1 day (2.1 km)
200[m] the crawl stroke + of 200[m] the breast stroke
10 series (25[m] crawl stroke on the delay + of 25[m] on the spin of leg crawl stroke, hand behind the head)
200[m] the breast stroke
' of series (25[m] of leg the dolphin of 2 impacts, hand breast stroke)
' of series in the fins (on the back, hand behind the head, leg with the [maksimaslnoj] computation dolphin)
14 series (25[m] dolphin on the bottom + of 25[m] on the spin of leg crawl stroke, hand behind the head)
" 1 day (2.4 km)
200[m] the crawl stroke + of 200[m] the breast stroke
respiratory hill by the breast stroke: 50/50/50-50 \ 50 \ 50
2 series (300[m] crawl stroke 1 inhalation on ' it is paddle)
100[m] in on the back, hand behind the head, leg the crawl stroke
4 series (25[m] breast stroke on the delay on the bottom + of 25[m] on the back, hand crawl stroke, leg crawl stroke)
100[m] the breast stroke
8 series in the fins (25[m] by dolphin on the bottom with the turn and two additional motions + 50 on the spin on the back, hand crawl stroke, leg crawl stroke)
100[m] the crawl stroke
1 day (1.9 km) are eighth
200[m] the crawl stroke + of 200[m] the breast stroke
respiratory hill by the breast stroke: 25/25/25-25 \ 25 \ 25
2 series (200[m] crawl stroke 1 inhalation on ' it is paddle)
100[m] in on the back, hand crawl stroke, leg the crawl stroke
' of series in the fins (25[m] on the back, hand behind the head, leg dolphin with the maximum computation)
8 series in the fins (37[m] dolphin on the bottom + of 38[m] on the back, hand crawl stroke, leg crawl stroke)
100[m] the breast stroke
Training with [monolastoj]:
1- 1 day (2.3 km)
200[m] the crawl stroke + of 200[m] the breast stroke
300[m] (' of times (13[m] crawl stroke on the delay + of 12[m] crawl stroke without the delays + of 13[m] breast stroke on the delay + of 12[m] breast stroke without the delays))
100 m in the mono-fin on by right to the side
100 m in the mono-fin on the left side
100 m in the mono-fin on the spin with the maximum computation
200[m] in the mono-fin of hand crawl stroke, inhalation is hearth one hand
4 series in the mono-fin (25[m] dolphin on the bottom, hand along the body)
16 series in the mono-fin (25[m] dolphin on the bottom)
100[m] the breast stroke
2-1 days (2.2 km)
150[m] the crawl stroke + of 150[m] the breast stroke
respiratory hill by crawl stroke inhalation to 4, ', 8:25/25/25-25 \ 25 \ 25
respiratory hill by the breast stroke: 25/25/25-25 \ 25 \ 25
100[m] in the mono-fin on by right to the side
100[m] in the mono-fin on the left side
100[m] dolphin in the mono-fin, the inhalation through e, hand along the body
4 series in the mono-fin on 50[m] (shch of the impacts by dolphin under water, on ' impact - swing by right hand by crawl stroke and inhalation from under the hand)
50 m in the mono-fin on the spin
' of series in the mono-fin (37[m] dolphin on the bottom + of 38[m] dolphin, hand crawl stroke, inhalation under each hand)
200[m] the breast stroke
8 series (25[m] breast stroke on the bottom + leisure of 12 inhalation- expirations)
200[m] the crawl stroke
3- 1 day (2.05 km)
200[m] the crawl stroke + of 200[m] the breast stroke
300[m] (' of times (13[m] crawl stroke on the delay + of 12[m] breast stroke without the delays + of 13[m] breast stroke on the delay + of 12[m] crawl stroke without the delays))
100 m in the mono-fin on by right to the side
100 m in the mono-fin on the left side
100 m in the mono-fin dolphin on the spin
100 m dolphin in the mono-fin, the inhalation through e
10 series in the mono-fin (37[m] dolphin on the bottom + of 38[m] dolphin, hand crawl stroke, inhalation under each hand)
100[m] the breast stroke
100[m] the crawl stroke
4- 1 day (1.7 km)
150[m] the crawl stroke + of 150[m] the breast stroke
100[m] in the mono-fin on by right to the side
100[m] in the mono-fin on the left side
200[m] in the mono-fin (shch of the impacts by dolphin under water, on ' impact - swing by right hand by crawl stroke and inhalation from under the hand)
100[m] in the mono-fin of hand breast stroke (to two impacts by legs)
100[m] on the spin of leg crawl stroke, hand behind the head
12 series in the mono-fin (25[m] dolphin on the bottom with the maximum weakening of consciousness + leisure of 10 inhalation- expirations)
4 series in the mono-fin (37[m] dolphin on the bottom with the maximum weakening of the consciousness + of 38[m] dolphin, hand crawl stroke, inhalation under each hand)
100[m] the breast stroke
100[m] the crawl stroke
1 day (1.7 km) are 5th
200[m] the crawl stroke + of 200[m] the breast stroke
' of series in the mono-fin (50[m] of hand crawl stroke, inhalation hearth one hand)
100[m] in the mono-fin on by right to the side
100[m] in the mono-fin on the left side
100[m] in the mono-fin on the spin
100[m] the breast stroke
12 series in the mono-fin (25[m] dolphin on the bottom with the maximum weakening of consciousness, 25[m] of hand crawl stroke, inhalation hearth one hand + leisure of 10 inhalation- expirations)
200[m] the crawl stroke
' 1 day (2.25 km)
100[m] the crawl stroke + of 100[m] the breast stroke
100[m] in the mono-fin on by right to the side
100[m] in the mono-fin on the left side
100[m] in the mono-fin on the spin
200[m] in the mono-fin of hand crawl stroke, inhalation is hearth one hand
100[m] the breast stroke
10 series in the mono-fin (50[m]- shch of the impacts by dolphin under water, on ' impact - swing by right hand by crawl stroke and inhalation from under the hand + leisure of 10 inhalation- expirations)
' of series in the mono-fin (25[m] dolphin on the bottom with the maximum weakening of the consciousness + of 25[m] dolphin, hand crawl stroke, inhalation under each hand)
2 series in the mono-fin (38[m] dolphin on the bottom with the maximum weakening of the consciousness + of 12[m] dolphin, hand crawl stroke, inhalation under each hand)
2 series in the mono-fin (50[m] dolphin on the bottom with the maximum weakening of consciousness)
60[m] dolphin with [monolastoj] on the bottom with the maximum weakening of the consciousness
200[m] the crawl stroke
200[m] the breast stroke
On questions of instruction you ring: 8-903-288-53-75 Natalia of Molchanovo

 

[Polorutz]

Hi Polorutz,
Russian is my native language and I can translate you any part of this training regime. Just ask what part of this text you do not understand (cannot translate) or send me private message to amet@gala.net.
All the best.

Ok what about "respiratory hills"? what would that mean?? hehe and there are some weird outcomes from the web translators heheeh, maybe you can do us all a favor and translate the thing for our training pleasure? you know Molchanova has made incredible progress and seeing how she trains might be a very good insight into what it takes to perform at the top level.

 

[le poisson chat]

he-he
yeah its always good to know languages
I'll try to translate some:

Training with fins:
1 day (1.5 км)
200м crawl + 100м breath stroke
breath stroke hill (or whatever it might b called): 50/50/50-50\50\50 (its 50 with breath per each stroke, 50 – breath per 2 strokes, 50 – per 3 strokes and back 3-2-1)
5 series (100 m crawl (1 breath per 6 strokes, rest 10 breaths (between 100 m))
100 m with fins, arms – breath stroke, legs – dolphin)
8 series with fins (25 m dynamics)
100 m breath stroke (warm down)

2 day (2 км)
200м crawl + 100м breath stroke
breath stroke hill: 50/50/50-50\50\50
100м crawl

100м with fins on the back, arms stretched, legs - crawl
2 series (150м crawl 1 breath per 6 strokes)
nonstop swimming with fins 12 times (12м dolphin dynamics + 50 on a back (arms stretched, legs - crawl))
12 series with fins (25м dolphin dynamics + 25 on a back (arms stretched, legs - crawl))

 

[le poisson chat]

update: everywhere breath stroke means breast stroke

Please somebody who speaks russian out there, go on with the translation, i dont have much time for this, still I'll continue later. I also tried to call Natalya and ask if she's OK with the translation, but couldnt get through. so maybe be people out there should wait before she gives her permission.
If u have some specific questions about the training u can ask here, probably I'll b able to answer (I never trained with Natalya but I know general principles russians use for training, partly it came from finswimming (with monofin, the sport was very developped in Russia).
Oh and btw I saw a book called "The biomechanics of swimming" by Onoprienko B.E. that Natalya recommended as the one that helped her, its in Russian obviously. So if freediving Russians out there feel like translating smth that would b much more challenging.

 

[Amet]

Ok what about "respiratory hills"? what would that mean??

le poisson chat explain it absolutely correct - "breath stroke hill (or whatever it might b called): 50/50/50-50\50\50 (its 50 with breath per each stroke, 50 – breath per 2 strokes, 50 – per 3 strokes and back 3-2-1)"

This training regime is 3 pages long :waterwork and a lot of actions recur constantly :waterwork. If you really need it, I can translate it completely, but it takes some time for me.

 

[subaquaticus]

100м в ластах руки брасс, ноги дельфин

100 m with fins arms doing breaststroke and legs doing dolphin....

very interesting !!! it is what I regularly do... but I was not sure it was so wise a way for training...

now I know it is good...

 

[subaquaticus]

По вопросам обучения звоните: 8-903-288-53-75 Наталья Молчанова

Pour des questions d'enseignement, appelez : 8 - 903 - 288 - 53 - 75

Natalia Molchanova


Did somebody call Natalia for additional information ?

 

[iceselkie]

seems to make sense- just having trouble deciphering:

"shch of the impacts"
"inhalation is hearth one hand"

otherwise, i have the rest figured out.

 

[le poisson chat]

seems to make sense- just having trouble deciphering:

"shch of the impacts"
"inhalation is hearth one hand"

otherwise, i have the rest figured out.

that was I guess "4 серии в моноласте по 50м (5 ударов дельфином под водой, на 6 удар - замах правой рукой кролем и вдох из-под руки) "
which means
4 * 50 m monofin series (5 dolphine kicks under the water, on the 6th kick - right arm stroke with inhale when the arm is up)

 

[subaquaticus]

that was I guess "4 серии в моноласте по 50м (5 ударов дельфином под водой, на 6 удар - замах правой рукой кролем и вдох из-под руки) "
which means
4 * 50 m monofin series (5 dolphine kicks under the water, on the 6th kick - right arm stroke with inhale when the arm is up)

you are right !

 

[iceselkie]

Hmm, and now i'm not sure what that means! this drill must be on the surface because you have to breathe every sixth kick. Also, "100м в моноласте на спине "- does that mean she monofins on her back along the bottom of pool, face towards the surface of the water? Is this in apnea?
Also, this "flipped" monofinning technique, is it a common drill?

 

[Amet]

Originally Posted by le poisson chat
that was I guess "4 серии в моноласте по 50м (5 ударов дельфином под водой, на 6 удар - замах правой рукой кролем и вдох из-под руки) "
which means
4 * 50 m monofin series (5 dolphine kicks under the water, on the 6th kick - right arm stroke with inhale when the arm is up)

correct: 4 * 50 m monofin series (5 dolphine kicks under the water, on the 6th kick - right arm crawl stroke with inhale when the arm is up)

 

[Amet]

"100м в моноласте на спине "
this drill is simply swimming with monofin on the surface on her back face up.

 

[le poisson chat]

btw there's a chance that i'll see Natalya soon, I probably could interview her, I just need somebody to edit my not so very good English afterwards. So if u guys have some specific questions, post them here, I'll ask her.

 

[watts]

Sounds great mate.
Is she thinking of going for the free immersion,Variable and No limits also? A clean sweep. :duh