Time trial results

Here are the times from Sunday. Well done to everyone: it was a hard session. The two key time trials were 400m and 200m and these are used to assess your Critical Swim Speed (CSS). If you're familiar with this just move onto the results - if not, here's a short explanation.

It's important to remember that the time trial test is about your current fitness level, so if you've had a race recently or have been hammering hard in training this will be reflected in your CSS score.

The idea behind the CSS test is to find a non-invasive way to assess an athlete's aerobic capacity and to identify the anaerobic and aerobic components of their fitness. After much research and testing different distances, the 400m and 200m appear to give the most accurate result. Your CSS pace is the basic pace at which to train to develop your speed.

It is assumed that you will swim 200m at a faster pace than 400m. If this is not the case then some strange results occur. For this reason, the calculation has been tweaked for those results with a * to make sure a meaningful result is obtained.
 

LANE 1                              400m                                200m                              CSS pace
Claire                                   6:04                                  2:52                                1:36
Carolyn                                7:07                                  3:24                                1:51
Dawn                                   7:20                                  3:39                                1:50
Craig                                    7:57                                  3:56                                2:00

LANE 2                              400m                                200m                              CSS pace
Graham                               7:33                                  3:40                                1:57
Duncan                                7:14                                  3:39                                1:49 *
Theresa                               7:29                                  3:45                                1:52 *


LANE 3                              400m                                200m                              CSS pace
Alison                                    8:33                                  4:01                                2:16
Neil                                        8:52                                  4:28                                2:13
Stuart                                    8:33                                  4:22                                 2:08 *
Matthew                                8:27                                  4:16                                 2:07 *

Club swim survey

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Swim training Sunday 12 May

Just like when you look at the sky and see dark clouds and know it is going to rain, so when then is only half a session on the board you know it's going to be tough. And so it was.

Key
FC=Front Crawl   KK=Kick (no float)   BS=Breast Stroke   CU=Catch-up   CF=Clenched fists   SA=Single arms   LA=Left arm   RA=Right arm   SP=Sprint   CR=Cruise pace   RP=Race Pace   EP=Easy pace   TT=Time trial   AO=Arms only with pull buoy

Warm-up
500m 2x(50FC/50KK/50SW/50AO/50FC)
Total 500m

Main set
Lane 1+2 5x200m 20s rest total 1000m
Lane 3     4x200m 20s rest total 800m
Lane 4     3x200m 20s rest total 600m
50m FC easy
100m sprint
Lanes 1,2 and 3 20x50m RP total 1000m 5s rest
Lane 4 18x50m RP total 900m 5s rest
Totals Lanes 1+2 2150m, Lane 3 1950m, Lane 4 1750m

Cool down
50m
Total 50m

Session total Lanes 1+2 2700m, Lane 3 2500m, Lane 4 2200m

Swim Training Tuesday 7 May

 For those not off the blocks bright and early, here is today's session. For convenience, here is the key which we will use from now on.

FC=Front Crawl   KK=Kick (no float)   BS=No, not B*** S*** but Breast Stroke   CU=Catch-up   CF=Clenched fists   SA=Single arms   LA=Left arm   RA=Right arm   SP=Sprint   CR=Cruise pace   RP=Race Pace   EP=Easy pace   TT=Time trial

Warm-up
100m (25FC/25KK/25BS/25SP)
Total 100m

Drills
200m (150CU/50FC)
200m (150CF/50FC)
200m (50LA/50RA/50FC/50SP)
Total 600m

Main set
400m (100CR/100RP/100SP/100CR)
400m (100RP/200SP/100RP)
400m (300RP/100SP)
400m (400TT)
50m SP
Total 1650m

Cool Down
50m
Total 50m

TOTAL session 2400m

Swim training Sunday 5 May

Here is Sunday's session in all its gory detail.


Warm-up
400m (100m swim, 100m kick (no boards), 100m drill ~ RA/swim/LA/swim, 100m swim)
Total 400m

Main set
50m x4 (25m race pace/25m cruising) 10 sec rest between
100m swim
100m x4 (25m race pace/75m cruising) 15 sec rest between
100m easy pace swim
200m  x3 (50m race ace/150m cruising) 30 sec rest between
50m x4 (kick 25m race pace/25m cruising) 10 sec rest between
Treading water exercise
50m x2 (25m sprint/25m recovery)
Total 1700m

Cool down
50m swim
Total 50m

Session total 2150m

Swim session Tuesday 26 April

By popular request a reprise of Dawn's post on Facebook. Apparently, it's not true that you needed a maths degree to work this out! Anyhow, a session for brain and body.

Warm-up

200m own choice  
Total 200m 
  
Main set

6 x 50m kick descending times on 1-3 and holding times on 4-6 all 15secs rest 
(Pick up pace from first to third and hold last three at that pace)
6 x 50m swim descend 1-3 and hold 4-6 all 10secs rest (as above)
2 x 50m Golf – 1x50m at 80% - 1x50m @ 100% record scores (Total Stroke Count + Time Taken)
4 x 50m Drill 25m/swim 25m where odd lengths 3 strokes one arm 3 strokes other, and even lengths Catch Up 2secs hold at front. 20secs rest between sets
4 x 75m Drill 50m/swim 25m odds 6 kick on side then rotate to other side, evens fists 25secs rest
2 x 100m Drill 75m/swim 25m odds single arm Left, single arm Right - 3 strokes one arm 3 strokes other, and evens Thumb 2 Thigh. 30secs rest
4 x 50m as swim 25m/drill 25m odds kick on back and evens dragging fingers. 20secs rest
4 x 75m as swim 50m/drill 25m odds kick on side and evens fists. 25secs rest
2 x 100m as swim 75m/drill 25m odds 3 single arm left, 3 single arm right, 3 strokes normal and evens thumb to thigh. 30secs rest
2 x 50m Golf both at 80% record scores. 
Total 2200m
 
Cool down 
200m front 200m back 
Total 400m

Grand total 2800m

Swim session Sunday 24th April

Here's today's session

Warm-up

200m  Continuous swimming made up of 50s breathing every 2-3-5-7 strokes
500m  The following set should be done twice (2x250m)
   * 50m    Pull-buoy arms only
   * 75m    Swim
   * 50m    Kick (arms front)
   * 75m    Swim 
Total 700m


Main set
4x400m @80% (rest 40s, 30s, 20s, 30s after each 400m set)
25m   Single arm (L)
25m   Single arm (R)
50m   Three strokes L, three strokes R
100m  Catch-up
100m Sprint
Total 1900m

Cool-down
200m  Of any other stroke but front crawl
Total 200m

Session total 2800m