Did you swim today?
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Hypothesis: a couple of weeks with less strict nutrition and less training will not significantly adversely affect swimming performance.
Experimental design: spend the best part of three weeks scoffing junk food and doing sweet FA in the way of exercise.
Conclusion: incorrect
Oops.....Feck!4 -
3500 yards @ 75 minutes0
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Swam 1 mile @ 55 min.1
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Last Session of Adult Swim Club for October.
100m warm up - 50 kick & 50 Choice
Ladder - Drills
25m Finger Drag
50m KickBoard Tap ( Board between Thighs and tap brd at end of stroke )
75m Alt Breathing, 2, 3, 4, 5 strokes then repeat cycle
100m Finger Drag + KickBoard Tap. High Elbows and Long complete stroke
200m Build for 75m & Hold Pace for next 125m
50m Easy
50m Breast 2Kick & 1Pull
50m Breast 1 kick & 2 Pull
50m Breast 2 Under Water - 2 Surface - Repeat
50m Breast 3 Under 3 Surface - A real Test of Breathing Control-Confidence
50m Breast Easy
50m Back Kick
50m Back Pull
100m Back Alternate Med - Fast Kick on 25s
50m Back Easy
60 Stroke Front Crawl Time-Distance
1:12 - 68m ( Slow & easy )
1:04 - 57m ( All Out - 1st 25m good then fell apart )
1:14 - 73m ( Mid Speed - Kick Hrd & Flip Turns )
A nice drill set that gives you a feel of how small changes can have a big effect on overall performance,
Flip Turn Practise - I need a lot more help.
Don't have a consistent natural rhythm yet, flip early, flip late, breathing off cycle, do a 1/4 rotation while flipping so I end up facing sideways when I go to pushoff ( turning head while flipping ). Need to just do more turns in my daily Avg Exercise swim. Still better than I was last year so a work in progress. Us old dogs can still learn a few new tricks.2 -
4 miles yesterday.
Swimming after work today.1 -
Early morning splash. Wahoo Swim Club had 2 lanes so we were crowded - still managed to get in my 40 lengths-1000m.1
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# 3 for the week. 54 laps/ 2700 in ~72 minutes.1
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2100 yds in 49 minutes -- finally back in the pool after a couple of stressful weeks.2
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2500m with masters
200 free
200 back
6x 100 pull as 4x free 2x br/free
Hideous main set was 20x 50 holding 40s pace
1-5 with 15s rest
6-10 with 10s rest
11-15 with 5s rest
16-20 with 15s rest
8x 25 sprint kick holding pullbuoy underwater instead of kickboard
300 warmdown1 -
Hideous main set was 20x 50 holding 40s pace
1-5 with 15s rest
6-10 with 10s rest
11-15 with 5s rest
16-20 with 15s rest
We did a similar set the other night. It went something like this
8x50 holding a 45 second pace + 15 second rest
8x50 holding a 40 second pace + 15 second rest
8x 50 holding a 35 second pace + 15 second rest
I managed to do the first two sets (keeping a 45 and 40 pace). On the 3rd I managed 3 at 35 but did the others at whatever I could manage in the 50second interval.
And that was just the core set. There were other sets with paddles and pull buoys but all 50s.
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3000 @ 59 minutes. Now I remember why I try and get my workouts done during the week and avoid Saturday mornings.2
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4 miles swim followed by a 45 minute spun class. Wasn't sure I'd pull off the spin class. But managed to average 208W for the class and held 300W climbing through Thriller. Max heart rate 142.
Spinning class is the only thing I use an HRM during.0 -
@fishgutzy I bow before the cardio king.1
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aliciamariaq wrote: »
Hideous main set was 20x 50 holding 40s pace
1-5 with 15s rest
6-10 with 10s rest
11-15 with 5s rest
16-20 with 15s rest
We did a similar set the other night. It went something like this
8x50 holding a 45 second pace + 15 second rest
8x50 holding a 40 second pace + 15 second rest
8x 50 holding a 35 second pace + 15 second rest
I managed to do the first two sets (keeping a 45 and 40 pace). On the 3rd I managed 3 at 35 but did the others at whatever I could manage in the 50second interval.
And that was just the core set. There were other sets with paddles and pull buoys but all 50s.
Wow that's more hideous. Might try that one.0 -
You guys are fast.
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aliciamariaq wrote: »
Hideous main set was 20x 50 holding 40s pace
1-5 with 15s rest
6-10 with 10s rest
11-15 with 5s rest
16-20 with 15s rest
We did a similar set the other night. It went something like this
8x50 holding a 45 second pace + 15 second rest
8x50 holding a 40 second pace + 15 second rest
8x 50 holding a 35 second pace + 15 second rest
I managed to do the first two sets (keeping a 45 and 40 pace). On the 3rd I managed 3 at 35 but did the others at whatever I could manage in the 50second interval.
And that was just the core set. There were other sets with paddles and pull buoys but all 50s.
I wouldn't even try. I can do a 50 second lap if I really push it. But I can't sustain it for long.
Fastest I can sustain for 2000 yards is about 55 seconds per 50.1 -
2300m with masters
400 warmup as 100 free 100 kick 100 back 100 br
4x150 free as last 50 max (30s rest)
16×50 as 3 back 3 br 3 fly on 1.05 then 7 kick on 1.15
16x 25 fly with fins on 40
100 warmdown3 -
3500 yards @ 75 minutes and I do love a good pull set.0
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45 minutes at lunch. 4-5 per lane so a challenging circle swim/crowd.0
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For some reason your comment about a crowded pool made me think of this....
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