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