wc 19th march

Monday - 4.5km straight swim .... YAWWWWWN!!!

Tuesday -

5 x (200) as

1 warm up @ 3:30

2 pull @ 3:15

2 kick @ 4:30

4 x (500)

2 Pull & Paddles @ 7:30

2 kick with fins @ 8:45

Thursday -

400fs

300 pull

200 kick

4 x 25 build

30 x (100) alternating 1 @ 1:35 then 1:25 then 1:20 (repeat until you have done 30!)

wc 12th march

monday:

4 x (1000)

1 swim @ 16mins

1 pull and paddles @ 15:30

1 kick with fins @ 18 mins

1 pull

5 x 100 R15

fs

bk

bs

kick

swim

Tuesday

'the 200 fly challenge!'

400fs

300pull

200 kick

100 fly drills

main set done in waves (there were only 2 of us!)

1 x 200 fly

2 x 100 fly

4 x 50 fly

8 x 25 fly

1 x 200 fly

400 Pull & Paddles

100 back

Thursday

400 fs

300 kick with fins

200 pull & Paddles

100 bk / bs

10 x (300) as

3 @ 4:20

3 @ 4:10

2 @ 4:45 - as 100 hard, 100 easy, 100 hard

2 @ 4:45 - as 100 easy 100 hard 100 easy

200 cool down

wc march 5th

Monday 5th

4km straight swim (58.15)

400 mixed cool down

Thursday 8th

400 - swim

300 - pull

200 - kick

100 - choice

400 @ 6:30

2 x 200 @ 3:10

4 x 100 @ 1:35

2 x 200 @ 3:10

400 @ 6:30

target on the above set is to swim even paced at 1.20 per 100 pace throughout.

targets:

400 : 5:20 (hitting 5mins)

200: 2:40 (was hitting 2:30 / 35)

100: 1:20 (was hitting 1:17 ish)

felt pretty comfortable and was pleased to maintain pace throughout.. even though i though i would die because i went off faster than planned!!

wc feb 27th

Monday 27th

900 - swim @ 15mins warm up

800 - swim with paddles @ 12mins

700 - pull @ 10:30

600 - swim @ 9mins

500 -swim with paddles @ 7:30

400 - pull @ 6mins

300 - swim @ 4:30

200 - swim with paddles @ 3mins

100 - pull @ 1:30

Tuesday

400 swim

300 pull

200 IM drills

100 IM

4 x (100 @ 2mins , 75 @ 1:30, 50 @ 60 , 25 @ 30)

a set on each stroke IM order

can't remember what we did after that!!

Saturday CABSC

400 fs

200 choice

100 @ 1:30

200 @ 3mins

300 @ 4:30

400 @ 6mins

300 @ 4:30

200 @ 3mins

100 @ 1:30

20 x (25) IM order @ 45 (reduced to 30 for last 8)

this weeks sessions!

monday:

400 fs warm up

3.5km straight swim (aiming for 15min per km or less)

cool down

tuesday:

5 x (400) as

1 warm up @ 6:30

1 @ 6:15

1 @ 6mins

2 @ 5:45

3 x (4x50 build 1-4 @ 1:10

8x25 sprint @ 40

4x50 build 1-4 @ 1:10)

set 1 fly, set 2 kick. set 3 fly

thursday

400 fs

300 Pull and paddles

200 kick

100 bk / bs

10 x (200) as

4 @ 3:10 pull

3 @ 2:50 swim

2 @ 3:00 reduce in 50s

1 @ 3:00 pull

400 pull and paddle

300 kick

200 im drills

100 swim

wc 23rd January

monday 23rd

lovely pyramid!!

100 @ 2 mins warm up

200 @ 3:45 warm up

400 @ 5:40

800 @ 12 mins

1600 @ 24 mins

800 @ 12 mins (pull)

400 @ 5:40

200 @ 2:50

100 @ 1:25

cool down

Tuesday 24th

300 fs

200 kick

200 pull

200 im drills

100 im

8 x (100 @ 2 mins, 75 @ 1:30, 50 @ 60, 25 @ 60)

set 1 - fly

set 2 - back

set 3 - bs

set 4 - fs

set 5 - kick with fins

set 6 - pull

set 7 - IM as 100 fly , 75 back, 50 bs , 25 fs

set 8 - IM as fly back bs fs , fly bk bs, fly bk, fly

cool down

Thursday

main set 6 x 100 max @ 3mins

wc January 16th

this weeks been a tricky one, with work, trips to london and random half sore throats all contributing to a slightly reduced amount of swim time... but we made sure we worked hard when we did make it in!!

Monday

4 x 300 warm up

swim @ 4:45

Pull & Paddles @ 4:30

Pull @ 4:30

swim

main set:

100 @ 1:25

200 @ 2:50

400 @ 5:40

800 @ 12 mins

400 @ 5:40

200 @ 2:50

100 @ 1:25

then a steady cool down (can't remember how much lol!)

Thursday:

10 x (100, 200, 50)

set 1 : 100 @ 1:45, 200 @ 3:15, 50 @ 1:15

set 2, 3 and 4 : 100 @ 1:20, 200 @ 2:50, 50 @ 1:min

set 5, 6 and 7 : 100 @ 1:25, 200 @ 2:45, 50 @ 1:min

set 8, 9 and 10 : 100 @ 1:25, 200 @ 2:50, 50 @ 45

200 kick

200 pull

200 swim

WC January 9th

Firstly, sorry for the lack of posting .. things have been a bit manic... so i will try to recap on this weeks sessions!

Monday

10 x 400

as:

2 warm up @6:15

2 swim @ 5:40

1 kick @9:00

2 IM @ rest 60 .. drill / swim the fly

1 pull steady @ 6:30

2 swim @5:40

Tuesday

300 fs / 200 kick / 200 pull / 200 IM drills / 100 IM

10 x (4x50 , 8x25) R30 after each set CHOICE

50s @ 1:15

25s @ 30

Cool down

I managed them all fly .. it hurt but felt great to have done 2km fly!

Thursday

200 fs / 200 kick / 200 pull / 200 IM drills / 200 build in 50s

5 x (5x100) as

set 1: 1 @ 1:20 4 @ 1:30 - rest 30 at end of set

set 2: 2 @ 1:20 3 @ 1:30 - rest 30 at end of set

set 3: 3 @ 1:20 2 @ 1:30 - rest 60 at end of set

set 4: 4 @ 1:20 1 @ 1:30 - rest 60 at end of set

set 5: 5 @ 1:20

200 kick

200 pull and paddles cool down