Thursday Speed Set

400 fs

200 kick

200 drills

100 bk

2 x 50 build

3 x (4x100 @ 1.45, 4x50 @ 60 , 4x25 @ 40)

STEADY, FIRM, MAX, EASY

5 x 100

pull

im drills

pull

im

back

Fabulous Fly!

200 fs easy @ 3:30

2 x 100 IM drills @ 2mins

20 x 25 FLY @ 30

rest 60

5 x 50 fs easy @ 60

rest 60

20 x 25 FLY @ 30

rest 60

5 x 50 fs easy @ 60

rest 60

200 pull @ 3:15

2 x 200 kick @ 4:30

10 x 25 FLY @ 30

5 x 50 fs easy @ 60

10 x 25 FLY @ 30

5 x 50 fs easy @ 60

bobs ya uncle! x

Tuesday 22nd November

MEDLEY MANIA!!

300fs

200 kick

200 pull

100 pull & Paddles

200 IM drills

5 x (4x125 IM) @ 2:30 .. rest 30 after each set

as:

1: 50 fly, 35 bk, 25 bs, 25 fs

2: 25 fly, 50 bk, 25 bs, 25 fs

3: 25 fly, 35 bk, 50 bs, 25 fs

4: 25 fly, 35 bk, 25 bs, 50 fs

10 x 25 fly @30

The End

That hurt!!

14th november

400 swim

200 pull

200 kick

100 bk

4 x 25 hard

300 hard @4:30 ... target 4:10 or less

400 pull with ankle band @6:20

500 build in 100s @ 8

500 band round ankles only @ 9mins

400 Every 4th length hard @ 6:15

300 kick @ 6:45

600 Pull & Paddles with band round ankles

200 Cool down

10th November

This morning Justine wrote us a session to try ... and what a session!

working on heart rate rather than times, and at 95% of our max heart rate, things got pretty painful lol

200 fs

200 pull

200 kick

100 choice

4 x 25 as half length sprint half length easy

10 x (50) rest 1 min after each one target heart rate 95% of your max

6 x (100) rest 2 mins after each one target heart rate 95% of your max

we had worked out what our heart rate targets should be ... but as each individual will be different its important that you find out your own through doing these kinds of sets etc

eg my target was 172 bpm or 29 beats in ten seconds (an easier way to manually count your heart beat is to do it over 10 secs) BUT the most i got mine to was 27 beats in ten seconds ... and i was busting a gut to get there! Next time we do this set i will have a better idea of what my target will be based on how i swam this morning.

It would also be interesting to record the times we were hitting during this set so we can see where the lactic acid really starts to kick in!!! for me it was on about the 4th 100 !!

Wednesday 9th November

first of all, sorry for the lack of action of late (!?) ... i was hit by a tummy bug.. and then a REALLY bad neck so i've been out of the pool on and off for a couple of weeks!

BUT i did get a decent session in this morning!

50 x (100) as:

5 @ 1:45

5 @ 1:40

10 @ 1:35 pull

10 @ 1:30

5 @ 1:40 pull

5 @ 1:25

5 @ 2:15 kick

5 @ 1:30

i decided to go without the drag shorts as i thought i would struggle more than i actually did lol!

so next time as above but WITH shorts

:-)

monday 24th october

250 easy 250 long strokes

200 skull drills 200 fs drills

500 kick

400 fs as: 100 h 100 firm 100 med 100 easy

500 pull build in 100s

400 im as 4 x (4x1) normal/reverse/normal/reverse

500 pull long strokes

400 85%

wednesday 19th october

gym session:

treadmill;

2 mins speed 9.0 kph incline 0

1 min speed 9.0 kph incline 2

1 min speed 9.0 kph incline 4

1 min speed 9.0 kph incline 6

1 min speed 9.0 kph incline 8

1 min speed 9.0 kph incline 10

1 min speed 9.0 kph incline 0

1 min speed 10.0 kph incline 5

1 min speed 10.0 kph incline 2

1 min speed 10.5 kph incline 5

1 min speed 10.5 kph incline 2

1 min speed 11.0 kph incline 5

1 min speed 11.0 kph incline 2

1 min speed 11.0 kph incline 5

1 min speed 11.0 kph incline 2

1 min speed 11.0 kph incline 5

1 min speed 11.0 kph incline 2

1 min speed 11.5 kph incline 5

1 min speed 11.5 kph incline 2

its another one where it looks easier than it is...

then we went on to do some weights.. again, focussing on trying to increase our load!

we managed 2 chin ups today :-)

Tuesday 18th October

Killer Fly session!

300fs

200 kick

200pull

200IM drills

100 IM

2 x 100 Fly @2:30

4 x 50 Fly @ 60

8 x 25 Fly @ 35

200 kick / 200 pull / 200 swim EASY

1 x 100 Fly @2:15

2 x 50 Fly @ 60

4 x 25 Fly @ 35

100 kick / 100 pull / 100 swim bk EASY

4 x 25 Fly @ 35

2 x 50 Fly @ 60

4 x 25 Fly @ 35

next time i plan to reduce the recovery swims i think... the set was tough... but i think we can make it tougher!!!

Monday 17th October

10 x (400)

done as:

Warm Up - long strokes

Drills (as 25 drill 25 swim)

Kick

fs with fins (100 hard, 100 med, 100 med/easy, 100 easy)

pull (100 easy, 100 med, 100 firm, 100 hard)

IM (done as 4 x 4x1 continous)

Pull & Paddles

fs - 85% effort

cant remember lol!

Mixed strokes easy

Thursday 13th October

we thought we'd have a go at a few 200s .. so here it is!

20 x (200) as:

2 @ 3:15 warm up

2 @ 3:00 fs

3 @ 2:55 fs

2 @ 3:10 pull

2 @ kick @4:30 (if wearing fins try for 250 meters)

3 @ 2:50 fs with fins

2 @ 3:00 pull

2 @ R20 IM easy

2 @ 2:50 fs

Wednesday 12th October

I had a morning off yesterday, due to dreadful stomach cramps... so felt like pushing it a bit more in the gym .. so we had a go at upping some of our weights when we got round to that bit!

treadmill

5 mins @ 10.0 kph on 1% incline

2 mins @ 11.0 kph on 1% incline

2 mins @ 11.5 kph on 1% incline

2 mins @ 12.0 kph on 1% incline

2 mins @ 11.5 kph on 1% incline

2 mins @ 11.0 kph on 1% incline

1 min @ 8.0 kph on 1% incline

1 min @ 13.0 kph on 1% incline

1 min @ 8.0 kph on 1% incline

1 min @ 13.0 kph on 1% incline

1 min @ 8.0 kph on 1% incline

1 min @ 13.0 kph on 1% incline

we decided next time to add in an extra 2 mins at 12.5kmh to see how we get on!

then we did some plyometrics:

20 power lunges

20 press ups

20 rim jumps

20 sits ups

3 times through!

then on to our weights session!

enjoy!

Monday 10th October

ok.. so a week off work = easy training week.... i think its important to give your body a rest now and then... so we came back this week full of enthusiasm and fully motivated!

monday's pool session went something like this:

8x (400)

as

1 x warm up

1 x pull

1 x Kick

1 x P&P

1 x every 4th length fly

1 x build in 100s (x4)

1 x done as 2 x 200 IM

1 x choice

thursday 29th September

this morning was a tough swim... it went something like this:

200 fs

200 kick on back

200 pull with band

10 x (3x100) continuous as:

1 @1:35

1 @1:30

1 @1:25

basically after about 7 times through I REALLY wanted to take my drag shorts off.. but just didn't have time lol! .. Knickers wants to have a go at 1:30, 1:30, 1:25 ... but we'll see hey!!

Wed 28th september

we have a great gym session... decided that after a tougher treadmill interval set, we would lay of the plyometrics, and just focus on weights and abs...

our treadmill set was as follows... give it a whirl... i'm really starting to master the art of writing things down that don't look that tough.. then they end up being HIDEOUS!!!! ;-)

so...

2 mins @ 9 kph... incline: 1%

4 mins @ 10 kph... incline: 1%

2 mins @ 12 kph... incline: 1%

1 min @ 10.5 kph... incline: 1%

2 mins @ 13 kph... incline: 1%

1 min @ 11 kph... incline: 1%

2 mins @ 14 kph... incline: 1%

1 min @ 9 kph... incline: 1%

1 min @ 9 kph... incline: 6%

1 min @ 9 kph... incline: 8%

1 min @ 9 kph... incline: 10% ... yep.. thats 10% incline!!

ENJOY!!

Tuesday 27th September 2011

Now I think i may have to change it from 'mixed stroke tuesdays' to 'butterfly tuesdays' lol!

Me and Justine trying to build up our butterfly to some decent distances .. purely because it is a good way to work hard when time is limited, and it makes the sessions a bit more interesting!

warm up:

300 fs

200 kick

200 pull

200 IM drills

100 IM

4 x

(8x25 @ 40

4x50 @ 60

8x25 @ 35)

REST 60 after each set

set 1: fly

set 2: kick with fins

set 3: fs (active recovery)

set 4: fly

already our fly is feeling stronger and we are gradually increasing our distance!

Monday 26th September 2011

nice long distance set to ease us in to the week:

5 x (800)

as:

1 - warm up @12.30

1 - fs @12:00

1 - Pull & Paddles with band @12:30

1 - every 4th 50 hard kick on back @14:00

1 - build in 50's within each 200 (continuous)

simples!

Wed 21st september

in the gym this morning.. by myself as Justine was out and about on work stuff... so:

short interval treadmill set:

0.5 km @11.0 kph inc 1%

0.1 km @6.0 kph inc 1%

0.5 km @11.0 kph inc 1%

0.1 km @6.0 kph inc 1%

0.5 km @11.0 kph inc 2%

0.1 km @6.0 kph inc 2%

0.5 km @11.0 kph inc 3%

0.1 km @6.0 kph inc 3%

0.5 km @11.0 kph inc 4%

0.1 km @6.0 kph inc 4%

(think that takes about 18mins)

then into a mini plyometrics circuit:

3 x (20 power lunges, 20 press ups, 20 rim jumps, 20 full sit ups) rest 30 after each circuit

STRETCH! (this will help with walking tomorrow!!)

then I did some upper body weights; shoulders, triceps, lats, biceps, rotator cuff work, assisted chin ups

then off for a shower!

I'm at the dentist tomo so lie in .. YEAY!!!!! ;-)

Tuesday 20th September 2011

.. and Tuesdays are going to be 'Mixed Stroke Tuesdays'

this one looked fine on paper.. but WOW .. was it tough!

300 swim

300 pull with ankle band

300 IM drills

100 IM

10 x (4x50) Rest 30 after each set

set 1 - FLY @60

set 2 - HARD KICK @65

set 3 - FS (HARD)@45

set 4 - HARD KICK @65

set 5 - MEDLEY ORDER (med pace) @70

set 6 - HARD KICK @65

set 7 - FS (HARD)@45

set 6 - HARD KICK @65 (took an extra 30 rest to prepare for the fly!... and took drag shorts off!)

set 9 - FLY @60

set 6 - HARD KICK @65

then we ran out of time, but we were going to do 1km Pull and Paddles.. but work beckoned!!

Monday 19th September 2011

Mondays are going to be 'Middle Distance Mondays' from now on... which is right up my street!... We're also trying to bring in some other strokes to keep mixing it up a bit!

so:

10 x (400)

2 warm up @ 6:30

2 swim -build in 100s @6 mins

2 pull with ankle band @ 6:15

2 as 50 fs 50 kick on back @R20

2 every 4th length fly @ 6:30

Thursday 15th September

This morning we had planned to do a set of 20 x 100s... BUT when it came down to it ... we just weren't in the mood. Seeing as we're not training for anything in particular (...yet) we are taking our training slightly less seriously... and trying to mix it up a bit, the theory being that WHEN we do need to pick the training up again, we won't be bored sh**less of pool plodding, and we'll have a whole other gear to take it up!

SO... this morning's session went something like this:

400fs

200 kick

200 pull

100 bk

100 bs

6 x (2x 50) MAX EFFORT off about 2 mins.

done in waves so we could time each other...

we did it so that we took it in turns to choose stroke etc...

we ended up doing:

fs (hitting 33 / 32)

fly (hitting 36 / 35)

bk (hitting 40 / 39)

bs (hitting 45 / 44)

pull with drag ring (hitting 49 / 50)

pull with drag ring AND drag belt (hitting 51 / 49)

and we managed to talk alot in between ;-)

our plan is to do this set regularly, and record our time properly, so that we can hopefully see some progression!

My skills certainly do NOT lie in sprinting, and we have a lot of work to do to get our fast twitch muscles back.. but we have to start somewhere i guess!!

tomorrow morning is 45 mins spin class... i'll not bother writing that one up!!!

Monday 12th September 2011

Virgin Active Pool - 24m (random!.. and we've stopped trying to work out / add in any bits to make it up to a 25m swim, so we just think of it as 25m pool now!!)

I like to wear drag shorts for most pool sessions, and then whip them off when we do sprint sets!

took about 1 hour 10 mins ish (with chatting!!)

swim FS

100 @ 1:45 - warm up

200 @ 3:15 - warm up (generous hey?!!!)

300 @ 4:30

400 @ 6 mins

300 @ 4:20

200 @ 2:50

100 @ 1:30

pull FS (with band round ankles to try stop my sneaky kicking!!)

100 @ 1:40

200 @ 3:15

300 @ 4:40

400 @ 6:15

300 @ 4:30

200 @ 3 mins

100 @ 1:30

HARD kick (with or without fins - your choice!)

25 @ 45

50 @ 1:15

75 @ 1:45

100 @ 2:15

75 @ 1:45

50 @ 1:15

25 @ 45

cool down

we're basically trying to work on Justine's leg kick and trying to throw in some hard kick sets every now and then.. and also both of us trying to get some speed back after the channel stole it!!