training sessions .. the latest batch

so .. as we move into more distance stuff our sessions are not quite as 'exciting' as they were.. but we are keeping one speed session a week in the pool , and just getting outdoors as much as possible....

we have half made a decision to do windermere in our wetsuits thanks to this years glorious weather!! temperatures yesterday in lake windermere were reported at 9c.  My personal opinion is that lifes too short to do something you are going to dread and not enjoy doing... so rather than risk getting pulled out with hyperthermia, we think we will just get the rubber on!!  I know this is frowned upon by many of the open water swimming community, but quite frankly we don't care!!!! ;-)

week 20 Target 26km  endurance

Monday May 13

2 x 500 @ 7:45

4 x 250 @ 3:30

5 x 200 @ 3:15 p&p

10 x 100 @ 1:30 

steady even pace

Tuesday May 14

am gym

pm 1 hour / 4km ow @ sixhills / trent

Wednesday May 15

400 / 300 / 200 / 100

6 x (2 x 50 kick @ 1:10

      1 x 100 MAX swim @ 1:30

      3 x 50 @ 40)

rest 30 after each set

PM: 1 hour / 4km ow @ colwick / trent

Thursday May 16

10 x 200 as

2 @ 3:30

3 @ 3

2 @ 4 IM drills

3 @ 3:15 pull

500 P&P

500 K&F

Friday May 17

1 hour ow AM or PM trent

or

4km straight in pool AM

Weekend

1h15 / 5km ow AA or Trent

Week 21 Target 26km  endurance

Monday May 20

5 x 800 @ 12mins

swim / pull / swim / pull / p&p

steady even pace

Tuesday May 21

am gym

pm 1h15 / 5km ow @ sixhills / trent

Wednesday May  22

PM: 1 hour / 4km ow @ colwick / trent

Thursday May 23

400 / 300 / 200 / 100

20 x 100 @ 1:25 target 1:15

Friday May 24

1 hour ow AM or PM trent

or

4km straight in pool AM

Weekend

1h30 / 6km ow AA or Trent

Week 22 Target 28km  endurance

Monday May 27 bank holiday (ow AA?)

10 x 400

2 @ 6:30

3 @ 6:15 pull

2 @ 6

3 @ 5:45

steady even pace

Tuesday May 28

am gym

pm 1h15 / 5km ow @ sixhills / trent

Wednesday May  29

PM: 1h15 / 5km ow @ colwick / trent

Thursday May 30

400 / 300 / 200 / 100

10 x 200 as

2 @ 3

2 @ 2:50

1 @ 4 mins MAX

2 @ 3:15 pull

2 @ 2:45

1 @ 4 mins MAX

Friday May 31

1 hour ow AM or PM trent

or

4km straight in pool AM

Weekend

1h45 / 7km  ow AA or Trent

Week 16 Target 24km Sustained Endurance

Monday april 15^th

2000

1500

1000

rest 60

tuesday april 16^th

1 x 800 @ 13

2 x 500 @ 7:10 build in 100s

2 x 400 @ 6:15 pull

2 x 300 @ 4:20

2 x 200 @ 3:15 pull

2 x 100 @ 1:25

200 cd

tuesday april 16^th pm gym

wednesday april 17

5 x 200 SKIPS

10 x (150) as 50 kick 50 choice 50 fc @ 3 mins

500 P&P

thursday april 18

400 / 300 / 200 / 100

20 x 100 @ 1:25

cd

friday april 19

13 x 300

2 @ 5 mins

3 @ 4:30

2 @ 4:45 pull

3 @ 4:20

3 @ 4:45 build in 100s

weekend

3000

2000

1000

rest 2 mins

Week 17 Target 26km Sustained Endurance

Monday April 22

2 x 1600

800

tuesday april 23

40 x 100

5 @ 1:45

10 @ 1:35

5 @ 1:25

10 @ 1:35 pull

5 @ 1:25

5 @ 1:30

wednesday april 24

400 / 300 / 200 / 100

 5 x 400 SKIPS rest 30

Thursday april 25

off

friday april 26

24 hour swim

Week 18 Target 28km Sustained Endurance

Monday april 29

3 x 1000 easy rest 2 mins

tuesday april 30

10 x 400

2 @ 6:30

2 @ 6

2 @ 5:45

2 @ 6:15 pull

2 @ 6:15 build in 100s

tuesday pm gym

wednesday may 1^st

10 x 100

2 @ 1:45

4 @ 1:35

4 @ 1:30

10 x 200

4 @ 3

4 @ 2:55

2 @ 2:50

500 K&F

500 P&P

Thursday may 2^nd

500 choice warm up

14 x (150) as

2 @ 3:45 as 100 M 50 H 100 M

2 @ 3:45 as 100 H 100 M 50 H

2 @ 4:15 steady

2 @ 3:30 hard

2 @ 4:15 steady

2 @ 3:45 build in 50s

2 @ 3:30

Friday may 3

1000 @ 16

800 @ 12.30 pull

600 @ 9

500 @7:45 pull

400 @ 6

300 @ 4:45 pull

200 @ 3

100 @ 1:40 pull

weekend 

4 x 2000

Week 19 Target 18km  recovery

Monday May 6^th

3 km steady

tuesday may 7

gym

wednesday may 8

400 / 300 / 200 / 100

10 x 100 kick 

5 @ 2:15

5 @ 1:45 fins

16 x 50 @ 60 breathing 3,5,7,9

200 easy

thursday may 9

400 fc / 300 pull / 200 kick / 100 choice

5 x (400) @ 6:15 as:

300 medium 100 Hard

200 medium 200 hard

200 medium 200 hard

100 medium 300 hard

400 hard

Hard = long strong fast 400 pace NOT sprint!

Total 3km

friday may 10

10 x 300

2 @ 5

2 pull @ 4:45

2 swim @ 4:30

2 P&P @ 4:45

2 swim @ 4:45 build in 100s

weekend

6km straight

Week 15

Target 24km Sustained Endurance

Monday April 8

4.5km swim

Tuesday april 9

2 x

100 @ 1:30

200 @ 3

300 @ 4:30

400 @ 6

400 @ 5:50

300 @ 4:20

200 @ 2:55

100 @ 1:25

rest 60 between each set

Tuesday april 9 pm gym

Wednesday april 10

400 fc / 300 pull / 200 kick / 100 choice

10 x 100 kick 5 @ 2:15      5 @ 1:45 with fins

500 P&P

500 choice

Thursday april 11

5 x 200 SKIPS

5 x (50 @ 40

      100 @ 1:25

      200 @ 2:45

      50 @ 40) rest 60 between sets

100 cool down

Friday april 12

5 x (800)

1 @ 12:30

4 @ 12

weekend

4 x 1600 rest 2 mins

Week 18

Target 28km Sustained Endurance

Monday april 29

3 x 1000 easy rest 2 mins

tuesday april 30

10 x 400

2 @ 6:30

2 @ 6

2 @ 5:45

2 @ 6:15 pull

2 @ 6:15 build in 100s

tuesday pm gym

wednesday may 1st

10 x 100

2 @ 1:45

4 @ 1:35

4 @ 1:30

10 x 200

4 @ 3

4 @ 2:55

2 @ 2:50

500 K&F

500 P&P

wednesday may 1st PM OW swim at AA

Thursday may 2nd

500 choice warm up

14 x (150) as

2 @ 3:45 as 100 M 50 H 100 M

2 @ 3:45 as 100 H 100 M 50 H

2 @ 4:15 steady

2 @ 3:30 hard

2 @ 4:15 steady

2 @ 3:45 build in 50s

2 @ 3:30

Friday may 3

1000 @ 16

800 @ 12.30 pull

600 @ 9

500 @7:45 pull

400 @ 6

300 @ 4:45 pull

200 @ 3

100 @ 1:40 pull

weekend

4 x 2000

Week 17

Target 26km Sustained Endurance

Monday April 22

2 x 1600

800

tuesday april 23

40 x 100

5 @ 1:45

10 @ 1:35

5 @ 1:25

10 @ 1:35 pull

5 @ 1:25

5 @ 1:30

wednesday april 24

400 / 300 / 200 / 100

 5 x 400 SKIPS rest 30

Thursday april 25

off

friday april 26

24 hour swim

Week 13

Week 13 Target 24km Sustained Endurance

Monday March 25

4 x 1000 @ 16 mins

swim / pull / p&p / swim

TOTAL 4km

Tuesday March 26

AM

10 x (400) as

2 @ 6:30

3 @ 6

2 @ 6:30 pull

3 @ 5:45

TOTAL 4km

PM

5km straight (208 lengths)

Wednesday March 27

5 x (4 x 200) rest extra 60 at 800 as

set 1 @ 3:30

set 2 @ 2:50

set 3 @ 3:15 pull

set 4 @ 2:50

set 5 @ 3.15 pull

TOTAL 4km

Thursday March 28

40 x 100

5 @ 1:45

10 @ 1:30

5 @ 1:40 pull

10 @ 1:25

5 @ 1:40 pull

5 @ 1:30

TOTAL 4km

Weekend

2 x 1 mile swim