Swim Training log

Wednesday, 31 August 2011

This was a really nice set. Enjoyed it thoroughtly. Didn't feel like I'm going to die. Quads cramped at the end but that was it :)

200 warm up
4 x 4x100 free swim
    - 2mins starting time and 30sec extra rest after each 4
    - Set 1,2,3 average (1:38, 1:36, 1:34)
    - Set 4 desc 1-4 (1:40, 1:35, 1:32, 1:26)
16x25 free swim desc 1-4 @ 40sec
200 warm down

Thurday, 25 August 2011

Today we where again working on speed. Same as Tuesday. Not very far in distance but a nice hard set. My feet were cramping something silly at the end so I did 25m free with no breathing instead of the underwater fly kick for half of the last set.

200 warm up
12 x 25m drills (4 x back, 4 x breast, 4 x free)
12 x 50m sprints(4 on each stroke) All sprints! Rest - heart rate down to 120bpm after each 50m
100 shoulders
8 x 25m lung busters (under water buttefly kick with flippers) at 45sec starting time
200 warm down

Tuesday, 23 August 2011

Today was the first time in weeks that I really felt like swimming. The feeling passed half way through the second set.

Here's what we did:
200m warm up
16 x 25 descending every 4. (ie 4 x 4 x 25m e, m, f, s)
3 sets of 4 x 100m starting every 1:45
    - 4 x 100m medium
    - 4 x 100m fast
    - 4 x 100m sprint
200m warm down

Thursday, 18 August 2011

This is what I was supposed to do:

200 warm up
8x50 free kick desc 1-4
50 easy back swim
400 back sprint
8x100 back desc 1-4
50 easy breast
200 breast sprint
4x100 breast @ 3-2-1 glide and sprint
200 loosen down
If enough time either 25m hypo or sprints on free

This is what I did :)

200m Warm up
16 x 25m free descending easy, medium, fast, sprint
1 x 50m breast easy
1 x 400m breast (for time)
1 x 50m free easy
1 x 400m free (for time)
200 warm down

Tuesday, 16 August 2011

200m Warm up

(10 x 200s Free) done as 3 X 200m Easy, 3 x 200m Medium, 3 x 200m Fast and then finish with 1 x 200m Sprint.

200m Warm Down

Tuesday, 16 August 2011

200m Warm up
(10 x 200s Free) done as 3 X 200m Easy, 3 x 200m Medium, 3 x 200m Fast and then finish with 1 x 200m Sprint.
200m Warm Down

Thursday, 12 August 2011

200m warm up
2x 4 x 50 free(e, m, f, s)
4 x 100 back (e, m, f, s)
4 x 100 breast (e, m, f, s)
4 x 100 free (e, m, f, s)
200 warm down

Wednesday 11 August 2011

200 warmup
2 x 4 x 50m free (easy medium, fast sprint)
4 x 100 back (e, m, f, s)
1 x 200 back (fast)
4 x 100 my current favourite breast (e, m, f, s)
1 x 200 breast (fast)
1 x 400 free
200 warm down

Thursday, 3 August 2011

200m warm up
4 x 50 back easy medium fast and sprint
1 x 200 back
4 x 200 m breast easy, medium fast and sprint
1 x 400m free
200 warm down

Wednesday, 2 August 2011

200m warm up
8 x 25m underwater butterfly kick.
Then three sets of freestyle. First two at the same pace. The last one is easy medium fast sprint for each 100m
4 x 100m freestyle
4 x 100m freestyle
4 x 100m freestyle
200 warm down

Friday, 17 June 2011

When doing anything 4 time the speed should be easy, medium, fast and sprint. IE 4 x 25m would be 25 easy, 25 medium, 25 fast and 25 sprint. Try and keep you start time the same. IE when doing 4 x 50m free start every 1 minute. So your breaks get longer as you go faster. 1. 200m warm up (I do slow double back stroke, breast, free)
2. 8 x 25m butterfly kick. (Easier with flippers. Stretch your hands in front of you, palms facing down, as far as you can reach and do butterfly kick under water. Using your core muscles and not your legs. If you need to come up for air do so with one breast stroke and back down.)
3. 4 x 50 backstroke kick. (No fins. Lying on your back reach your hands in front of you. )
4. 2 x 100 backstroke. (50 easy, 50 medium then 50 fast, 50 sprint)
5. 4 x 50 breaststroke kick. (Makes sure your legs complete the stroke with heels touching)
6. 2 x 100 breaststroke (50 easy, 50 medium then 50 fast, 50 sprint) see bottom for further explanation on breaststroke speed
7. 4 x 50 freestyle kick (No fins, using board, breathing to the front.)
8. 2 x 200 freestyle (100easy, 100medium then 100 fast, 100 sprint)
9. 200m warm down
When doing breast stroke. For the different speeds you glide longer. So for easy you would have 3 second glides, medium 2 sec glides etc.