Swim training 31 March

A long hard session today - just what the Easter Bunny ordered!

Warm-up

200m swim

450m drills (Continuous sequence comprising:100m catch-up/100m closed fist/

25m L, 25m swim, 25m R, 25m swim/4x (12.5m kick/12.5m sprint)/25m kick, 25m sprint)

Total 650m

Main set
Timings according to lane as shown

                                 Lanes 1+2     Lanes 3+4     Lane 5
    
2x100m                     1:55              2:05               2:15
2x50m                       60 secs        65 secs         70 secs

4x100m                     1:50              2:00               2:10
4x50m                       50 secs        60 secs         60 secs

6x100m                     1:45              1:55               2:05
6x50m                       50 secs        60 secs         60 secs

Total 1800m


Cool down
You have to be joking! 

Total session 2450m


Out of interest, in lane 3 we kept surprisingly to time. For example 1:47 and 1:52 for the first two hundreds (far too fast); 1:58, 2:02, 2:04 and 1:54 for the second four hundreds (correct average); and 1:55, 1:54, 1:58, 2:02, 2:09 and 1:52 for the third six hundreds (getting weary).

Swim Training Sunday 24 March

Quite a tough session!

Warm-up
2x sets (set= 50 swim/50 arms/50swim/50 legs/50swim/50 drill continuously)

Total 600 m


Main set
50m Golf (count total strokes and note time in secs and add together to give a Golf score)

Depending upon lane follow instructions
Lanes 1+2 (10x200m 20 secs rest between sets)
Lanes 3+4 (8x200m 25 secs rest between sets)
Lane 5 (6x200m 30 secs rest between sets)
The last set in each case should be timed

50m Golf (aiming for 75% of previous Golf score)

Total 2000/1600/1200


Cool down
50 swim

Total 50m

Total training session 2650/2250/1900


For your info, in lane 2 we only managed 9 sets and the last was timed at approx 3:36

Swim training Sunday 17 March

 

Here is today's session

Warm-up
100m swim
100m swim/front scull (50/50)
100m kick
4x100m (25m swim/25m Right arm/25m Left arm/ 25m rear scull)
[TOTAL 700m]

Main set
3x(6x100m) Lanes 1 and 2 only (20secs rest between 100s and 30 secs rest between sets)
OR
3x(4x(100m) Lanes 3 and 4 only (30 secs rest between 100s and 40 secs rest between sets)
[TOTAL 1800m OR 1200m]

Cool down
50m
[TOTAL 50m]

Session total 2550m OR 1950m

Swim training Sunday 10 March

Here is today's session. 

Warm-up 
200m swim
200m drills (50 front scull, 50 front catch, 100 single arm [50L, 50R])
200m swim
 TOTAL 600m

Main set
6x50m (alternating 15 fast, 35 easy, 35 easy, 15 fast for 3 sets)
3x100m kick (yes, 300! 100m with float, 100m on back with float and 100m without float arms stretched out front)
2x300m (each 100 in each set getting progressively faster)
6x50m (alternating 25 hard, 25 easy, 25 easy, 25 hard for 3 sets)
100m cool down
TOTAL 1600m

Although superficially not as difficult as some recent sets, this was hard since much of the work was about switching pace.

Session total 2200m