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