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)