Training

Swim

Did a swim this morning.

200m warm up
400m endurance
4x50m speed finishing in about 40 seconds, leaving every 2 minutes.
2x200m muscular endurance finishing in about 3:20, leaving at 4:30.
200m cool down
1400m total
category: Swim posted on Wednesday January 26, 2005 at 15:47:00 by: 0xCC

Swim

Did a swim this morning.

200m warm up
600m endurance
4x25m speed on 60 seconds (finishing on about 18-19 seconds)
2x200m muscular endurance. Tried to hold 1:40 100's with a 1:30 rest interval. Missed both 200 times by about 5 seconds (i.e. finished in 3:25 instead of 3:20).
200m cool down.
category: Swim posted on Monday January 24, 2005 at 12:09:00 by: 0xCC

Swim

Did a swim this morning (this week has been pretty intense so far, two more workouts before we get a break)

This was a testing swim. We will use this as a baseline for the season's training.

The test swim was a 'broken kilometer' format for me, just a straight 1k for m. Broken kilometer swims are doing 10x100m with ten seconds of rest inbetween each. At the end of the swim you take the total time and subtract 90 seconds (for the 9 rest intervals) to get your 1k time.

So the swim was like this:
200m warm up
10x100m w 10 seconds rest (actually worked out to about 100 seconds of rest total due to lane capacity issues)
Total time for 1k: 19:56, swim time = 18:16. Pace time is 1:49.6/100m (a little slow but it is early in the season).
200m cool down.

So 1:49.6 per 100m is the slowest time we should see this season.
category: Swim posted on Wednesday January 19, 2005 at 16:47:44 by: 0xCC

Swim

Did a swim this morning. Pretty much the same as Monday's

200m warm up
600m endurance with a little extra push for the last 150m. Finished in about 11 minutes (11:00-11:10 or so)
4x25m speed on 60 seconds, finishing in about 18 seconds.
2x200m higher tempo endurance with a 60 second rest interval.
200m cool down

1500m total.
category: Swim posted on Wednesday January 12, 2005 at 12:23:09 by: 0xCC

Swim

Did a swim this morning. The pool was really busy, the whole resolution thing you know. Oh well, only about 2-3 more weeks of that. ;)

200m warm up
600m endurance
4x25m speed (on 60 seconds finishing in 18 seconds or so)
2x200m slightly higher than endurance
200m cool down

1500m total
category: Swim posted on Monday January 10, 2005 at 09:22:00 by: 0xCC