Training session 24 February

For this session, lane 1 was working off 1:50, lanes 2 and 3 were working off 2:05 and lane 4 was working off 2:20. These are the lane paces referred to below.


Warm-up
100m easy swim
100m legs only
100m arms only
(total 300m)

Main set
4x25m (25m=12.5m kick+12.5m full stroke)
5x100m @ lane pace                                           15 secs rest between sets
4x25m (25m=12.5m kick+12.5m full stroke)

100m @ 10 secs above lane pace
100m @ 10 secs below lane pace
100m @ 10 secs above lane pace                        20 secs rest between sets
100m @ 10 secs below lane pace
 100m @ 10 secs above lane pace

 4x25m (25m=12.5m kick+12.5m full stroke)

3x100m @ lane pace                                            15 secs rest between sets

100m @ CSS pace (individual timings)
50m @ CSS pace (individual timings)

(total 1750m)

Cool down
100m
(total 100m)

Session total 2150m 



How does this work in practice?

If you are interested how this works in practice, I can give you my own timings courtesy of Garmin. Apologies for the non-geeks amongst you! I was in lane 2 and I believe that those in my lane would have completed the session in approximately these times as well. My CSS time is 1:54. Basically, we kept to the programme pretty well, if anything, we were generally faster than we were targeted to be.

Warm-up
100m in 1:59
100m legs only in 2:54
100m arms only in 2:10


Main set
4x25m (25m=12.5m kick+12.5m full stroke) in 2:30

5x100m as follows (should be 2:05):
100m in 1:53
100m in 1:58
100m in 1:59
100m in 1:58
100m in 1:58

4x25m (25m=12.5m kick+12.5m full stroke) in 2:22

5x100m as follows (should alternate between 2:15 and 1:55):
100m in 1:59
100m in 1:48
100m in 2:04
100m in 1:53
100m in 2:02
 4x25m (25m=12.5m kick+12.5m full stroke) in 2:45

3x100m as follows (should be 2:05):
100m in 1:57
100m in 2:01
100m in 2:02

100m in 1:49 (should be 1:54 for me)
50m in 0:52 (should be 0:57 for me)

Cool down
100min 2:06

Updated video schedule

Here is the schedule for the swim video analysis. Please contact me asap if there are any problems. There is one more slot left for the early morning session on Tuesday 9 April. If you are interested please let me know. If you're not on the list, we will be running this again, so you won't miss out.

 Sunday 7th April
Allan Manson
Dawn McDonald
Sandie Donald
Harold Paul
Norman Neilson
John Stitt

Tuesday 9th April
Alison Crooks
Andy Black
Theresa Lavert
Paula Voce 
Stuart Garner

Sunday 14 April
Craig Stitt
Brian Johnson
Mhairi Duff
Chris Ross
Andy Fairgrieve
Andrew Webster

Video analysis update

Thanks to all those who have booked a session. Here is the list so far. Please let me know if there are any any errors or omissions. If you still want to be included in this batch, please leave a message below or leave a message on the club Facebook page. I can take one more on each on the Sundays and four more on Tuesday (six more in total).

Sunday 7th April
Allan Manson
Dawn McDonald
Sandie Donald
Harold Paul
Norman Neilson

Tuesday 9th April
Alison Crooks
Andy Black

Sunday 14 April
Craig Stitt
Brian Johnson
Mhairi Duff
Chris Ross
Andy Fairgrieve

We will run this more than once, but it would be great to have as many as possible through in the first batch.

Training session 17 February 2013

For those of you who missed the swim session, here is the entire workout. For those of you who were there, here's your chance to relive the best moments! Although this base was completed by all lanes, different target times applied. The target times shown were for lane 1 and for lanes 2 and 3.

Warm-up set
100m warm up
50m catch-up
50m fists
100m kicking (arms by side)
100m (4x kicking arms extended 12.5m/full stroke sprint 12.5m)
Total 400m

Main set
6x50m @60secs/65secs
3x100m @1:50/2:05
2x150m @2:30/3:00
1x300m @5:00/6:00
2x150m @2:30/3:00
3x100m @1:50/2:05
6x50m @60secs/65secs
Total 2100m

The total distance covered was 2500m.

Video analysis

I can confirm three dates for video analysis during the regular training sessions. Just in case you missed my original post, we are going to film individual swimmers so that they have a better idea of what their stroke looks like, and Chris will also be able to offer his expert advice about how to develop or improve it.
   My intention is to have four camera angles: one poolside face on to see the arm movement over the water, the second tracking under the water face on to see the pulling action and body roll and the third and forth a side view (one above and one below the water level) to be able to see the arm pulling motion and tracking above the water.
   The three sessions are Sunday 7 April, Tuesday 9 April and Sunday 14 April during the regular training sessions. You will take part in the regular session until your time slot when you will switch to the filming lane and swim 500m (as continuously as possible).
   I can accommodate six members in each session. Please reply below to book your place in the session. Space will be allocated on a first-come first-served basis - although if we need extra sessions later I will endeavour to offer them.
   The cost of this will be £10 which will be payable on the day of the filming. For this you will receive a DVD with your own material (approximately 10 minutes) and other members' footage for comparison (approximately 50 minutes). It is our intention to have an evening session where we could analyse and discuss the material in more detail. You can also make an arrangement with Chris to talk this through more specifically to your own needs.
   So, sign up below. I will make occasional posts on the club Facebook page to confirm the booking status.
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