Week 8

Week 8 Target 19km Threshold Development / endurance

Monday Feb 18

3.5km straight swim

Tuesday feb 19

GYM

Wed feb 20

2 x (500) @ 8mins

2 x (400) @ 5:45

2 x (300) @ 4:45 pull

2 x (200) @ 2:55

2 x (100) @ 1:40 pull

200 CD

TOTAL 3.2km

Thursday feb 21

300 fc 300 pull 300 IM 100 kick

20 x 100 @ 1:30 90-95% effort

TOTAL 3km

Friday 22 february

400 fc / 300 pull / 200 kick / 100 choice

5 x (4x50) KICK @ 1:10 rest 30 after each set

each set : 1 med 2 firm 1 max

16 x 50 @ 60 breathing 3,5,7,9

TOTAL 2.8km

weekend:

5 x (1600) rest 2 mins   Y.A.W.N.

TOTAL 8km

Week 7

Week 7 Target 18km – Threshold development / endurance

Monday Feb 11th

3km straight

500 pull 500 P&P

TOTAL 4km

Tuesday Feb 12th AM

13 x (300) as:

1 @ 5 mins

3 @ 4:45 – build in 100s

3 @ 4:30

3 @ 4:45 pull

3 @ 4:30 build in 100s

100 CD

TOTAL 4km

PM – GYM

Wednesday Feb 13th

200 SKIPS  - Swim @ 3:30 / Kick @ 4:30 / IM @ 4 mins / pull @ 3:15 / swim @ 3mins

4 x (4x25 @ 35

    2 x 50 @ 1:10

    1 x 100 @ 2:30)

set 1 – kick

set 2 – bs

set 3 – kick & fins

set 4 – bk

16 x (50) @ 60 breathing 3, 5, 7, 9

TOTAL 3km

Thursday Feb 14

400 fc / 300 pull / 200 kick / 100 choice

5 x (4x100) REST 60 after each set

each set consists of:

1 @ 1:25

2 @ 1:20

1 @ 1:25

TOTAL 3km

Friday 15 February

100 swim @ 1:45

200 swim @ 3:15

400 swim @ 6

800 swim @ 12

1000 pull @ 16

800 swim @ 12

400 swim @ 6

200 swim @ 3

100 cd

TOTAL 4km

Week 6

Week 6 Target 17km – Threshold development
Monday Feb 4th2.5km straight Rest 601km Pull500 P&P
TOTAL 4km

Tuesday Feb 5th 5 x (400)1@ 6:302@ 6:15 pull2 @ 5:45 swim
10 x (200)4 @ 3mins3 @ 2:502 @ 3:10 pull1 cool down
TOTAL 4km

Wednesday feb 6th - work
Thursday feb 7th400 fc  / 300 pull / 200 kick / 100 choice
12 x (150) @ 2:25 alt50 H 100 E100 H 50 E150 H50 E 50 M 50 E
200 Cool Down
TOTAL 3KM

AM Friday feb 8th - GYM
PM swim:50 x (100) as5 @ 1:4510 @ 1:35 pull5 @ 1:45 K&F10 @ 1:30 swim5 @ 2:15 kick5 @ 1:25 swim10 @ 1:35 pull
TOTAL 5km

try squeeze and extra 1km outdoor / pool over weekend

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)