10/12/2012

W/U 15 min Choice

Drills 2x50m Catch up
         2x50m Fists
         2x50m Legs
         2x50m Arms
         2x50m Backstroke
                                                             500m
M/S 400m fs
        4x100m fs (fast with 30 sec rests)

        400m IM
        4x100m IM (30sec rest)

        400m fs
        4x100m fs (30sec rest)

                                                             2900m

W/D 300m Choice                            
                                                             3100m

2012 München Nicolaus Lauf

Saturday the 1st December saw the running of Munichs annual Nicolaus Lauf 10k which is part of the Munich winterlaufseries.

I ran with MRRC and posted a time of 39.42 seconds.

The course was 2 laps of a 5k route around the Munich Olympic Park which was reasonably undulated. The weather was very cold.

Post race we were provided hot isotonic drinks which was new to me, it was surprisingly nice.

06/12/2012

W/U                 300m choice swim

Technique         5 x 100m IM

M/S                  10 x 200m off 3:45
(1. freestyle 2. arms 3. freestyle 4. arms 5. legs 6.arms 7. freestyle 8. arms 9.freestyle 10. legs)

W/D                 300m choice (100m underwater)

                                                                                               Total 3100m

100m TT due this week

Arms 19/11/2012

W/U 15min steady swim

M/S -10 x 50m fs, counting strokes, try to use a few as possible, focusing on efficient swimming
          (10sec rest between reps)

        - 400m arms only (pull buoy)

        -10 x 50m Getting faster each rep, buildign up to a full sprint by rep 7

        - 400m arms only (pull buoy)

        - 400m legs only (100 dolphin, 100 back, 100 breast, 100fs)

W/D 15 min steady swim

400s 15/11/2012

W/U 400m swim any stroke

M/S 5 x 400m  - 400m freestyle
                         - 400m arms (Pull buoy)
                         - 400m IM
                         - 400m arms (pullbuiy)
                         -400m freestyle fast

W/D 400m easy swim
                                                                       Total 2800m

8/11/2012

W/U 300m swim mixed stroke

Drills - 200m  Catch up (25m Catch up 25m bs)
           200m  Crawl head above water (25m Head up, 25m fs)
           100m  Kick
           100m bs arms, fs legs

M/S - 4 x 400m ; 400m IM
                            400m fs
                            400m arms
                            400m IM

W/D - 300m swim any stroke getting gradually slower

                                                                           Total 2400m

Notes: Easy set focus on technique. High volume of IM. Butterfly 2 kicks for 1 stroke, use arms to push out of water.

Swim Set 26/10/201

W/U - 200m IM (Butterfly Backstroke Breaststroke Frontcrawl)
         - 100m Kick with float
         - 100m arms (pull buoy)
                                                                         Subtotal 400m

Sprint Set - 200m sprint leading into 800m steady swim
                - 3 x 100m sprint followed by 500m smooth (Repeat)
                - 15 x 50m ; Sprint x3 50s, Smooth x2 with 15 sec rest between each
                - 10 x 25m sprints with 15 sec rest between each.
                                                       
                                                                       Subtotal 4000m

W/D - 300m swim slow, IM

                                                                       Total 4300m



The skeleton of this session was taken from an online article from Triathlete Europe Magazine. It focuses on going fast like in a race then settling into a race pace for long distance. I found this session tough so take it easy on the warm up and recovery (smooth) parts.  Time in water approx 1.30 - 2 hours          

Sunday Swim 21/10/12 - Progress Swim

The basis of this session was to complete a 400m T.T. as a gauge of progress. Also worth noting is WinterSwim which is a good way to chart progress and get a bit of motivation.

W/U - 200m IM (butterfly, backstroke, breaststroke, frontcrawl)
                                                                                                                      Subtotal - 200m

Set  - 4 x 100m trying to come in under 1.30, 100m slow recovery swim between each one.

        - 2 x 200m as fast as possible (again aim to come in around the 3 minute mark for 200m if possible, I was around 3.15) with 100m slow recovery swim between each

        - 2 x 400m T.T. as fast as possible. 100m recovery between + as long as you want to fully recover without getting cold.
                                                                                                                     Subtotal - 2300m

W/D  - 300m slow swim
                                                                                                                     Total - 2600m

Notes:

400m time 6.37
(done in 50m pool)

Swimming 22/10/12

Easy technical session focusing on the catch. In water for 1 hour 30 mins

- W/U 400m swim, slow variety of strokes
                                                                                                                          Subtotal 400m
- Drills - 4 x 25m scull, on back moving fee first
           - 2 x 25m scull, on back head first
           - 4 x 25m scull, on front - 2 x window wiper arms, elbows out to side,
                                                 - 2 x arms in front of head scull with forearms
            - 100m swim recovery
                                                                                                                         Subtotal 750m
- Main Set -100m kick
                 - 100m pull (with floats)
                 - 2 x 200m swim focusing on the catch technique
                                                                                                                         Subtotal 1350m

                 - On the clock 15 mins swim. 25m rotate between Swim, Pull, Kick (swim 25m freestyle, pick up pull bouy, swim 25m arms, switch to float, swim 25m legs, continue for 15  mins)
                                                                                                                     
                                                                                                                       Subtotal Approx 1850m

- W/D - 3x100m swim - Mix it up with a 25m in every 100m underwater swim
                                                     
                                                                                                                       Total 2150m

Notes: when pulling keep arms stroke outside the body and bent to maximise use of forearm and reduce the amount the arm snakes in the water
   

MRRC Swim 04/10/2012

Swim set completed with Munich Road Runners Triathlon Club (1 hour session):

Warm Up - 25m front crawl (fc)
                   25m back stroke (bs)    
                   Repeat                 x6
                                                         subtotal 300m

Main Set - 10 x 100m

               - change  breathing pattern every 100m; first 100m breath every 2 strokes, second every 3 strokes                       third every 4 strokes, fourth ever 5 strokes, fith every 6 strokes                                           

                - Repeat for second half of set starting with breathing every 6 strokes

                 - 30 second rest between 100s

                                                         
                                                           subtotal 1300m

Drills - 400m IM legs only with float (50m dolphin kick, 50m backstroke kick, 50m breast stroke kick, 50m freestyle kick)

          - 4  x 50m (25m sprint, 25m recovery)

                                                             subtotal 1900m

Cooldown - 300m swim getting slower every 100m

                                                             total 2200m

Food - Breakfast 1 nuttschnecke (nutty pastry thing) + small cappacino
          - Lunch veg curry + fresh fruit smoothie
          - Dinner - Big bowl of tuna mayo pasta + Wei$bier
          - Snacks 1l Chocolate milk