|
Post by scottg on Nov 30, 2006 11:15:12 GMT
I know TRoT loves swim sets, so here is what I did at 5.30am this morning: Warm Up - 400m F/C swim 2x100m F/C kick off 2m30s (I was the slowest person there ) 3x33m F/C pull off 1m30s 6x33m F/C swim off 60s 12x100m F/C off 2min Still not got enough fitness back to complete this. Cool Down - 4 x 33m easy, mixed strokes Time 1hour Distance 2,333m Then: Dish Washing - Part 1 School run with the girls (I've got a day off) Dropped my wife off to the station (she's off with a friend) Been food / Christmas shopping Filled my wife'scar with diesel On my second round of clothes washing And it is not even 11am yet! Dish washing - Part 2 is waiting when I log off here. Train / Chore Strong, Paul. Chore strong as usual ;D yesterday I did swim in the am 200m warm up 4 x 50m kick 4 x 50m pull 4 x 25m fast 3 x 200m off 4:20 3 x 150m off 3:10 3 x 100m off 2:05 3 x 50m off 1min 200m cool down then interval run seesion after work 10 mins warm up 4 x 5 mins hard with 2 mins jog recovery 10 mins cool down today is rest day with some core tonight that feels better still miss my blog
|
|
|
Post by flipper on Nov 30, 2006 11:22:38 GMT
Warm up 1x350on 4mins thinking of stroke 1x350with pull buoy at 400m pace 4x100m on 1:30 swim rest. 1 min active recovery Repeat above Drills as 100m as 25drill25swimFS Drills Arm recovery HE, Holding catch position 3,2,1sec Fists Warm Down
|
|
|
Post by helent on Nov 30, 2006 12:03:16 GMT
Killed myself on the canal this am... 20mins w/u mile reps x 5 with 90 secs recovery 20 mins c/d 20mins stretching (which god d**ning is just as painful as the mile reps!!!)
|
|
|
Post by trihardernic on Nov 30, 2006 13:51:53 GMT
Last night killer hill session
3 sets of 8 * 20 sec on a very steep hill with jog back recovery my legs are sore today
Turbo tonight
|
|
jc
Novice
Posts: 49
|
Post by jc on Nov 30, 2006 14:21:29 GMT
1 hour lunchtime run. Think I watch the polis pull a body out of the river. Nice.
|
|
|
Post by mrsslacko on Nov 30, 2006 14:41:05 GMT
Today first thing was 1 hr zone 1 100rpm turbo. Ave. HR 131 (which looking at the sticker next to my bed suggests a couple of beats over zone 1 - still, was happy as managed to maintain rpm and lower HR than last time.
Just back from 2.5k swim comprising of
300 wu 8 x 50 drills 3 x 125 20 secs 2 x 175 30 secs 3 x 125 20 secs 8 x 50 drills 200 wd
Beans on toast and some b/day cake from yesterday.
|
|
|
Post by ray on Nov 30, 2006 15:44:05 GMT
45 min run
|
|
|
Post by andys on Nov 30, 2006 15:45:07 GMT
50 minute turbo session. Tonight I'll do another 50 minute turbo session. Tomorrow, a 50 minute turbo session...
|
|
|
Post by elastigirl on Nov 30, 2006 16:15:10 GMT
1000m swim time trial.
17 secs faster than last month! ;D
Even after drinking too much wine last night. (Better have some more tonight then...)
|
|
|
Post by triskele on Nov 30, 2006 19:57:51 GMT
Pay day and training goes Pants Out the Window.
And I have very sore eyes for some reason so I was not going to brave the eye watering chlorine levels of the local pool tonight, and the Good Swimming Pool is not logistically possible on a Big Shopping Day.
Assuaged the guilt by some free weight training at home: squats, deadlifts, cleans, and curls. All fairly light and high rep stuff. I have to admit, when I more or less eschewed all weight-training over the Summer and trained all-outdoors running and cycling (and bl**dy loved it) I ended up feeling a bit on the weak side and even though my volume in mileage went up so did the weight. I'm back to the feeling that including a couple of good core weight sessions a week are the way to go for me.
|
|
|
Post by triskele on Nov 30, 2006 20:05:41 GMT
Walking to and from work, a rest day. I did have some sort of bike ride scheduled but (a) it is very dark outside, and (b) the weather is truly cold and filthy. No lights for the bike or Winter woolies yet so a wee rest it is. you need a turbo I badly need a turbo. Money is tight, though. At the moment my schedule is looking at three bike sessions a week and I can do some of that at the gym (see my separate gym bike thread and please comment!) but in in all honesty only the Weekend is available for decent out-of-doors training - my planned long rides. The other problem is getting in two training sessions a day - with a turbo I could train cycling in the morning before work and do a bit of treadmill work or swimming in the evening. Back to back training is just too tiring for me and ultimately, not a good idea. So, currently looking for a bog standard entry level turbo that would be good enough for, say, some interval training.
|
|
|
Post by andygates on Nov 30, 2006 21:05:56 GMT
Rubbish dawn swim, then a good fast (for me!) 5k lunchtime run (the pace alarm is superb!), then reassembled my bike from its flight bag in eight minutes flat.
|
|
|
Post by triskele on Dec 1, 2006 4:38:49 GMT
Assembled my bike from its flight bag in eight minutes flat. You'l be flying in T1! ;D
|
|
|
Post by slacko on Dec 1, 2006 8:32:23 GMT
Last night:
2,500m swim comprising of; 300 wu 8 x 50 drills 3 x 125 20 secs 2 x 175 30 secs 3 x 125 20 secs 8 x 50 drills 200 wd
This morning: 1 hour Z2 run - 11.6km. Felt ok, but the legs were a little heavy.
|
|
|
Post by bluepoolshark on Dec 1, 2006 8:35:48 GMT
Overslept this morning Swim at lunch instead
|
|
|
Post by mrsslacko on Dec 1, 2006 11:18:23 GMT
Today I did a 1 hr zone 2 run ave. hr 146 - improvement on previous hr for time and distance was up a bit too so happy.
Sausage roll for breakfast - the shame!
|
|
|
Post by helent on Dec 1, 2006 11:25:12 GMT
Today i had an easy day... I like easy days... ;D
40min easy run followed by:
250 w/u 8 x 100m (off 2mins) 90 secs recovery 8 x 100 (off 2mins) 250 c/d
|
|
LSD
Novice
Posts: 30
|
Post by LSD on Dec 1, 2006 11:42:55 GMT
Still have a bad lower back. Struggling to even bloody walk at the moment. Going to give it until Monday to get better. Then will go see the doc if it's still bad
|
|
|
Post by foggy on Dec 1, 2006 11:53:43 GMT
Swam this morning at Hurst Pool which sucks bum but its close and I didnt have time to go to Hampton. Just motivating myself to go out for a run in the pee'ing rain, joy.
|
|
|
Post by flipper on Dec 1, 2006 14:17:16 GMT
30min run in the sun (err that bits a lie) and no leg problems....yippeee
|
|
|
Post by leeboy on Dec 1, 2006 16:32:21 GMT
Today i had an easy day... I like easy days... ;D 40min easy run followed by: 250 w/u 8 x 100m (off 2mins) 90 secs recovery 8 x 100 (off 2mins) 250 c/d sorry to ask but could some one describe that in idiot language, i always see this kind of thing but not too sure what it is. today i did.... a 5k PB 22.14 followed by a 400m easy swim to losen up after the hardest training week ive ever done ;D
|
|
|
Post by foggy on Dec 1, 2006 16:40:56 GMT
The w/u and c/d are Warm Up and Cool Down - so 250m of each
8x100m (off 2 mins) means that you do 8 sets of 100m, allowing 2 mins for each set, if you finish your 100m in 1:45 seconds you have a 15 second rest, if you finish in 1:30 then you have 30 seconds rest
|
|
jc
Novice
Posts: 49
|
Post by jc on Dec 1, 2006 16:43:17 GMT
8k+ run - 35 mins in the twilight. Had to dodge cows. Off for a swim soon as I get out of this hell hole called work.
|
|
|
Post by paull on Dec 1, 2006 16:43:43 GMT
Hi Leeboy, Timing in swim sets usually fall into two types. A target time for the distance, or a set rest. Here are two examples: Set Target Time - 12x100m off 2 minutes You must start each 100m every 2 minutes. If the first one takes you 1m 30s, you would have 30s rest. But if you took 1m 45s for the 6th 100m, you’d only have 15s rest. And if you took 1m 55s for the 10th 100m, you’d only have 5s rest! So the slower you get the less recovery time you have. This is why these sets can be a real killer. Set Rest Time - 12x100 with / plus 30 sec In this case, you always take 30 second rest regardless of time taken. So if the first one takes you 1m 30s, you have 30s rest. But if you took 1m 45s for the 8th 100m, you’d still have 30s rest. These are a much better option for people developing their stroke. You get enough rest to maintain good form throughout each 100m. I hope that helps a bit. Swim Strong, Paul.
|
|
|
Post by paull on Dec 1, 2006 16:45:15 GMT
Sorry Foggy, you were too fast for me typing a reply in Word. I Exalt your speed and efficiency.
|
|
|
Post by foggy on Dec 1, 2006 16:46:56 GMT
Sorry Foggy, you were too fast for me typing a reply in Word. I Exalt your speed and efficiency. To be fair, your answer was a fair bit more detailed!
|
|
|
Post by leeboy on Dec 1, 2006 17:14:30 GMT
foggy and paul, cheers for educating a small brained person ill try some sets now i understand them o yea and now can swim
|
|
acorn
Couch potato
Posts: 5
|
Post by acorn on Dec 1, 2006 17:36:55 GMT
Am - 1 1/2 hr Gym weights session concentrating on legs and core
pm - Easy swim 2500m - 300 warm up 5 * 500 with 20 RI followed by 200 easy cool down
Followed by 45 min turbo keepong cadence 100 rpm +
|
|
|
Post by levoleurdefruits on Dec 1, 2006 21:21:35 GMT
60 on the mill, 2nd G&T
|
|
|
Post by levoleurdefruits on Dec 1, 2006 21:21:53 GMT
no decent beer in
|
|