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