Bedroom Circuit

4 x {25 pressup, 1minute plank}

3 x {25 squats, 1 minute squat and hold}

3 x {15 bicep curp, 15 lateral raises, 15 front raises}

3 x {15 sit ups, 30 secs side plank left 30 secs right}

5 minute stretching

24/02/2014 Monday Swim

W/U
200m Swim
100m Back
8x75m (Kick | Drill | Swim)
Superman
High Elbow finger trail
                Superman switch
                Shark high elbow dip hand in water in front of head, finger trail back, stroke and switch
                Superman switch-switch
                Shark
                Fists
                Min Max
4 x 50m fs (25hard 25 easy)
100m steady
                                                                                 1200m
M/S
12 x 50m Fast off 1 min, 90% max effort
200m easy
10 x 50m same
200m easy
8 x 50m
200m
6 x 50m
                                                                               3600m
W/D
3 x 100m
                                                                    Total   3900m

Track Session 19/02/2014

Right, new season, new sets.

First off is a track session , Approx 1hr 15mins.

W/U
15 mins Jogging 100m + Exercise
         -  Lungs/Reverse lung
         - Squats
         - Left knee up to waist height, jump and switch, stay on toes
         - Alternate knees up/ heel flicks
         - 10 secs fast feet
         - Skipping
         - Side steps
         - Leg swings with open hips
         - Deep squats  (everything by 12)

M/S

3 x 400m build (1.30 => 1.15 per 400m) with 30 secs rest
4 mins fartlek 20 sec sprint, 10sec walk (x8)
3 x 600m build (same as above)
4 mins fartlek
2 x 800m build

W/D
400m slow
Static stretches to recovery

Fit Tests 25/04/2013

W/U
Take HR
300m fs
200 bs
10x50 fs @60secs
                                                                                                                   1000m
Take HR
CSS TTs

400m TT
HR
Recovery 3 minutes easy swim
HR
200m TT
HR
Calculate CSS
                                                                                                                  600m
Progressive Breathing Test, 15 sec rest between reps, measure HR after each swim
10 x 50m (Breath 1, 2, 3, 4, 5, 5, 4, 3, 2, 1)
                                                                                                                 500m
Recover

100s off 2:30, 2:20, 2:10, 2:00,1:50, 1:40, 1:30...until you can't hit the time (+-5secs)
                                                                                                                900m approx
W/D
300m choice
                                                                                                                Total 3300m

Training on a snowy day

Swim Set

W/U
300m fs
100m bs

Drills
50m single arm (switch every 25m)
50m fists
50m streamline kick
50m superman (switch every 25m)

M/S
5 x 400m (200 fs, 100 pull, 100kick) focus on technique
500m IM
10 x 50m sprint (off 60secs)

W/D
300m choice with a few underwater lengths and breath holds

Total 3900m

QUBTri Swim 04/03/2013

W/U
300m fs
200m bs
100m kick
100m 3touch (touch hip shoulder water)
200m fs
                                                             Subtotal 900m
Drills
100m streamline kick
100m dolphin kick on back arms by side
100m as above one arm raised
100m as above both arms raised
100m kick on back
                                                            Subtotal 1400m (500m)
M/S
4x100m (off 1.50)
2x75 (off 1.20)
4x100m (off 1.50)
2x50m (off 60 max effort)
200m (slow off 4 minutes)
1250
2x100 (off 1.50)
2x50 (off 60 max effort)
2x100m (1.50)
2x50m (60secs)
200m easy
                                                             Subtotal 3450m (2050m)
W/D
300m choice
                                                             Total 3650m

Swim 27/02/2013

W/U
4x100m IM
100 fs
100 bs
100 arms
100 legs
                             Subtotal 800m
M/S
Pyramid at threshold pace (100m@1.45)
200m - 400m - 600m -800m - 600m - 400m - 200m

                           Subtotal 4000m (3200m)

W/D
300m choice including underwater lengths

                          Total 4300m