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