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!!