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

Sunday Technique Swim

45 min low intensity core workout on stability ball before swim.

W/U
200m fs
50m kick
50m fists
50m streamline kick
50m finger trail
50m Superman switch every 3 secs
50m Smooth (min strokes)
                                                                    Subtotal 500m
M/S
100 x 25m off 30secs
                                                                   Subtotal 3000m (2500m)
W/D
300m choice
                                                                  Total 3300m

Notes: I have been suffering from headaches during swimming, especially during tougher session which I have attributed to the silicon hat and/or biofuse googles I had been using and the pressure it put on my head. The restriction of blood flow made swimming uncomfortable and I often bailed on sessions because of it.

I have managed to eliminate this problem by changing up my gear. I now use a polyester cap and swedish goggles which I can only describe as a joy to swim in. The lenses sit ergonomically in your eye socket and do not require the strap to be tight to hold them in place. There is rarely and leakage into the lens unless the goggle gets knocked out of place, which is more than can be said for my previous models which leaked frequently. The nose piece offers a range of custom options to suit your taste, with simple piece of elastic or string and a rubber tube if you want a solid nose bridge. I would highly recommend this for anyone suffering a similar problem.

Monday Swim with QUBTri

W/U
200m fs
100m kick
100m superman
100m switch switch (exaggerate rotation of freestyle)
50m fists
100m fs
100m bs
                                             Subtotal 750m
M/S
Count strokes and maintain stroke rate over longer course, no breaks between sets
6x25m @30secs
6x25m @30secs
6x50m @60secs
10x75m@ 1:20
10x100m @1:50
                                           Subtotal 2350m (3100m)
W/D
300m choice
                                           Total 3400m

Tour of Down

West Down Wheelers arranged an early season sporif starting from Katesbridge outside Banbridge, and completing a 100km loop around the mourne mountains. The route can be found here. This took 3 hours to complete with no stops, riding as a group.

Wednesday Swim 13/02/2012

W/U
200m fs
100m bs
50m fs kick
50m fs arms
200m fs
100m IM
                                                               Subtotal 700m
CSS
400m TT                (T400 = 6:35 = 395 secs)
full recovery swim 5-10mins
200m TT               (T200  = 3:05 = 185 secs)
                                                           Subtotal 1300m (600m)

CSS pace (m/sec) = (400-200)/(T400-T200)
                             = 200 / (395-185)
                             =0.95m/s = 105 sec per 100m

Critical Swim Speed (CSS) is therefore 1:35 per 100m

M/S
10 x 100m @CSS, 50m kick, 50m arms

                                                     Subtotal 3300m (2000m)
W/D
300m fs
100m underwater
                                                    Total 3700m (400m)

Gym - 5km treadmill run @15.5kph
           10min row (2500m)

Evening Run Session
15min steady
5, 4, 3, 2 , 1 min intervals (increasing speed) with 90sec rest
15min declining speed warmdown
 

Tuesday Swim 12/02/2013

W/U
200m fs
100m bs
                                                  300m
Technique
5x100m IM
(1,3,5 full stroke, 2 and 4 legs)
                                                  500m (800m)
M/S
200m fs
100m fs arms
50m  fs legs
 repeat x 5
                                                 1750m (2250m)
W/D
Spring boards ito diving pool.
                                                 2550m

Monday Swim 11/02/2013 with QUBTri

W/U
200m fs
50m finger trail
50m fists
200m fs
100m bs
                                                        Subtotal 600m
Drills
50m streamline fs kick
50m streamline bs kick
50m superman
50m superman switch every 3 secs
50m switch switch (every 1 sec)
50m min max (min arms max legs)
100m fs
                                                    Subtotal 1000m (400m)
M/S
10x100m (@1.50)
10x75m  (@1.20)
10x50m  (@50secs)
10x25    (@30secs)
                                                   Subtotal 3500m (2000m)
W/D
100m fs
100m IM
100m underwater
                                                  Total 3800m (300m)

Weekend 08/02/2013

Friday - Gym + Circuits
           5km treadmmill @15km/h
           2600m row @10mins
           Queenssport Circuits

Saturday - Parkrun #94 at Victoria Park Belfast. New PB
 
               - Hilly  cycle in the Belfast hills via Divis, Cavehill, Glengormley, Knockagh Monument, Carrickfergus, home in time for rugby.

Sunday - Parkfit @ Belmont Park outdoor circuits

              - Swim 2000m threshold swim (1.45 per 100m)

03/02/2013 Sunday Cycle + Monday Swim

Sunday Cycle - 40mile hilly route through the mournes. Scenic but very windy with some tough hills, nothing too steep though. Start and finish at Castlewellan Park. Post ride food in the Mourne Seafood bar in Dundrum.

QUBTri Monday Swim 04/02/2013

W/U 200m fs
        100m kick
        50m fingertrail
        10 x 25m fs (@60secs)
        100m bs
                                                                     Subtotal 700m
Drills 2 x 50m Kick streamline
                      Superman
                      Superman with 1 rotation
                      Superman rotate every 3 secs
                      Switch/Switch
                      min/max (arms/legs)
                      freestyle
                                                                  Subtotal 700m (1400m)

M/S fs Pyramid 200m 400m 800m 400m 200m (20sec rest between each)

                                                                 Subtotal 2000m (3400m)
W/D 300m choice
        100m underwater

                                                               Total  400m (3800m)

01/02/2013 Cycle

 80 miles cycle loop from Belfast to Downpatrick, across the strangford - Portaferry ferry and home via Ballyhalbert, Ballywalter, Donagahdee, Bangor. Very wet and windy conditions made for slow riding. Stopped at the Deli-Licious Cafe in Portaferry for an Ulster fry and some tea. It was tasty.

Circuit
2 minutes press ups
2 minute sit ups
2 minute pullups

Repeat x3

28/01/2013 QUBTri Swim

W/U  200m fs
         100m bs
         8 x 25m (off 30secs)

Drills  2 x 50m finger trail
          2 x 50m Superman left side
          2 x 50m Right side
          2 x 50m switch switch
          2 x 50m min/max (min arms max legs)
          100m bs

M/S 300m fs
        12 x 25m kick @ 60 secs

        200m fs
        8 x 25m kick @ 55 secs

       100m fs
       4 x 25m kick @ 50 secs

      50m fs
      2 x 25m kick @ 45 secs

W/D 300m choice

26/01/2013 Weekend

Friday - 1 hour circuits class @Queens Sport

Saturday - Victoria Park Run #92 5km run in 20:01 (icy conditions)

               - Short swim (+diving boards) 5 x 200m (100m arms with pullbuoy 100m fs)

               - Gym - 10 min row (2.5km)
                          - 10 min cycles @250W
                          - Bench press 70kgs 3x10reps
                          - Squat 80kgs 3 x 10 reps
                          - Pull Ups 3 x 10 reps
                          - Tricep dips 3x10 reps
                          - Single arm dumbell rows 3 x 10reps each side
                          - Bicep curls 3 x 10 reps
                          - Tricep extensions 3 x 10 reps
                          - Leg Curls (hamstrings) 3 x 10 reps
                          - Leg extensions (quads) 3 x 10reps

Sunday - 1 hour Core workout class @Queens Sport

            - 30min steady run  + 5 x hill repeats 140m@10% incline

24/01/2013

Todays cycle mapped here: Greyabbey loop

Circuit: Renegade Rows 10 reps

            Turkish Get-ups  10 reps (alternating sides)

            Lunge and pulse with weights 40 secs

            Planks 1 min

            Bicep Curls 10 reps

            Lateral Raises 10 reps

            Front raises 10 reps

            Squat with weights 10 reps

            Close Press 10 reps

            Sit ups 10 reps

Repeat x3

14/01/2013 QUBTri Session 1

W/U 300m fs
         100m bs
         300m fs

Drills 8 x 50m : fs kick, superman left, superman right, catch up, switch-switch (slow arm strokes exaggerate the glide between each stroke), 3-point finger zipper (touch hip, shoulder, water per stroke), fists, freestyle.

M/S 4 x 50m pull (off 60secs)
        4 x 150m pull (off 2:45)
        100m backstroke recovery
     
        4 x  150m fs (off 2:45)
        4 x  50m fs (off 60 secs)
         100m bs recovery

W/D 300m choice getting slower each time

Total 3200m

Notes/ Use fins for kicking drills and double distances for kick and superman drills

Trail Running around Belfast

Having discovered the joys of trail running this winter, and recently investing in some new kicks here are some trails close to Belfast which are good for training on. No cars, no trouble.

Redburn Country Park - Steep paths take you right to the top of the Holywood Hills, behind the golf course and down again. It is a deceptively big park and rarely busy. Offers a short but challenging run with great views from the top. Car park on the Old Holywood Road, follow the trail which finishes at the old Redburn primary school. About 4km of trails

Stormont Estate - Starting from the statue of Carson facing the buildings, go right down towards the back gate. Turn left at the gatehouse and follow the trails through the forest, always turning right where possible until you come out at the front gate. Run up Prince of Wales avenue to Carson again. Heading towards the back gates again this time turn right at the security hut and follow the path to the white lady statue. Here follow the trail to the left up the hill, keeping left all the way to the top. This trail emerges beside the parliament building. Run down the Hill again to finish the figure of 8 lap at carson. Works out at about 3 miles loop with some tough hills.

Cave Hill - From Belfast Castle follow the signs up-hill. They all lead to the same place. Trail traverses the face of cave hill, behind the zoo and finishes on top of Napoleons nose. Also a good spot of mountain biking. Also worth checking out Black Mountain which has some new paths to explore.

Belvoir Forest Park - Access from the Lagan Towpath, this is a large parkland with good gravel trails. Both relatively flat and undulating routes available and there is also an opportunity to see some wildlife around the Lagan River which has in the last few decades enjoyed welcome conservation work to make it a desirable location. Often busy with dog walkers this is an easy place to get lost in, but you're never too far from Belfast.

Donnard Park and the Mourne Mountains - Not exactly close to Belfast but worth a day trip to Northern Ireland largest mountain range. Endless trails and good food and drink in Newcastle for afterwards.

Holywood - Bangor Coastal Path - The main benefit of living on an Island is being near the sea. The path from Holywood which follows the coast for about 15 miles to Bangor is as good as it gets so close to a city. Busy most of the time but has good paths and a few beaches to run on. It's also a nice place for a dip if you're into that sort of thing.

I'll add more runs and bike rides in the future and maybe some photos...

13/01/2013

W/U 400m choice

M/S 5 x 400m : 100m IM, 100m arms, 100m legs, 100m fs (base at threshold pace)

       200m back stroke recovery swim

       10 x 50m sprint (off 1:00)

W/D 300m choice getting gradually slower

Total 3400m

09/01/2012 Ciruits + Intervals

Morning circuits at QUB

40 sec  for each exercise, 2 exercises per station, so 80 secs on then move.

Set 1 - TRX bands squat jump + inclined row
         - Core crunches + Bicycles
         - Two footed side to side hurdles + shoulder press (5kg dumbell)
         - Press ups + one footed squat thrust

Set 2 - TRX 1 leg squat left + right
         - Side plank left + right
         - Straight punches with dumbells + lateral raises with dumbells
         - Press up matrix (one hand forward one back then switch ever rep) + two foot squat thrus

Set 3 - TRX Squat jump again + inclined fly chest
         - Plank + lower back crunch (lie on front and raise legs and shoulder off ground)
         - One footed side to side hurdle + alternating arm shoulder press (high tempo)

Evening Interval Training with QUBTri

10 min warm up
5 x 1 mile tempo (85% effort approx 6:40 min mile pace)
90 sec recovery between each effort
10 min cool down + stretch

Notes/

Warm up and cool down consist mainly of running, starting slow and building up pace to warm the muscles. I like to stretch as well mainly groin, hamstrings, quads back and ankles. I also use a prolonged deep squat with gentle rocking which helps prevent sore shins (not scientifically proven). Before running I take 5 mins of stretches as part of a warm up. Post running is a bit longer once indoors between 15-40mins.

Resources

Here are a few good online swimming resources:

Coaching, Blogs and Media
Swim Smooth *
NTC Masters Swim
Triathlete Europe Competitor Magazine

Where to Swim
Outdoor Swimming Society
Ulster Swimming

Bicycle Maintenance
Made Good *
Sheldon Brown
Bike Wagon
Wheel Pro

Kit
Pro swim wear
Wiggle
Chain Reaction
Jackson Sports (for wetsuit repairs)

*Top rated

03/01/13 First of New Year

W/U 400m Choice

M/S   5x100m (off 1:50)
          10 x 50m (off 50sec)
          4 x 100m IM  
          400m Technique - 50m fs arms (+ pull buoy)
                                    - 50m fs legs   (+ kickboard)
                                    - 50m Catch-up
                                    - 50m fs Head above water
                                    - 50m left arm only
                                    - 50m right arm only
                                    - 2 x 25m fs (hold breathe)
                                    - 2 x 25m underwater

      4 x 100m IM

W/D 300m Choice
                                                         Total 2500m

Happy New Year, short (1 hour) technical to start back after the holidays