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

:-)