Author: bill

Wednesday Night (28/03/2018) – Faster Swimming

Wednesday Night (28/03/2018) – Faster Swimming

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Because of lots of “angst” at work, last nights tri-club swim was swum with some attitude.

The 250 swims were done at pace, which meant coming in around 3:20 (or 1:20 100 meter pace).

Set Distance Cumulative Description
250 250 250 EZ swum 1, 2, 3 and 4 length swims
1 x 250 250 500 Lengths 1, 2, 9 and 10 – fast, others cruising
4 x 75 300 800 1 & 3 fast between the flags, 2 & 4 fast in the flags
1 x 250 250 1,050 Pull
4 x 75 300 1,350 Pull and build the kick (no kick, slow, fast)
1 x 250 250 1,600 Swim
4 x 50 200 1,800 Kick drills
2 x 100 200 2,000 EZ
Wednesday Night (07/03/2018) – 400s in different ways

Wednesday Night (07/03/2018) – 400s in different ways

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Last night’s session was essentially 5 x 400 but swum in different ways – so it didn’t “feel” like 5 x 400. We did the second one at a brisk pace (mine 5:35 I think) and then the a set of 100 repeats supposedly on a quicker pace – because they were 100s – which I was doing 1:20, so quicker splits than the 5:35. Also last night, whether it was the type of set or not, I don’t know, but there seemed to be quite a lot of fast swimming. 5:35 was a good pace, but I think Damon and Colin were pretty close to my feet for the most of that swim, and certainly on the 100s.

Set Distance Cumulative Description
1 x 400 400 400 100 EZ, 100 pull, 100 drill, 100 EZ
1 x 400 400 800 FR at a brisk pace
8 x 100 800 1,600 FR on a faster pace than the previous 400
16 x 25 400 2,000 FR – long strokes
1 x 100 100 2,100 EZ
Friday Night (23/02/2018) – A Lot of Fly

Friday Night (23/02/2018) – A Lot of Fly

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Friday’s session included a 400 and 200 FR swim, and whilst not timed, I did do a bit of checking the clock – to compare against what’s happening on Wednesdays. And the result was that I was swimming at a “good pace”. The 400 was a little over 5:30 and the 200, well that was (an impressive) 2:30!

And in between these bits of fast swimming was a lot of Fly! Because the whole set was “a bit of free followed by a bit of something else (fly)”

Set Distance Cumulative Description
16 x 50 800 800 Odd – FR, Even – BK
400, 300, 200 (with 3 x 50) 1,350 2,150 400 – FR, 3 x 50 Fly (kick, drill, swim), 300 – FR, 3 x 50 Fly (kick, drill, swim), 200 – FR, 3 x 50 Fly (kick, drill, swim)
40 x 25 1,000 3,150 Odd – FR, Even – Fly
3 x 100 300 3,450 2 x 25 drill, 1 x 50 swim all Fly
1 x 50 50 3,500 EZ
Wednesday Night (21/02/2018) – Moderate Timed 800

Wednesday Night (21/02/2018) – Moderate Timed 800

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This Wednesday saw a timed 800M as the main set. Given the “debacle” of last week’s 400M this was an opportunity to swim a bit better than last time. And I did. But it still wasn’t particularly speedie. Perhaps that’s because of the drag shorts – who knows – but the headline time was 11:24 which is 1:25.5 pace compared to 1:27 pace for the 400. As I said not great – but a bit better…

Set Distance Cumulative Description
16 x 25 400 400 EZ
1 x 800 800 1,200 Timed FR
2 x 400 800 2,000 FR, pull
1 x 200 200 2,200 EZ
Friday Night (16/02/2018) – 12 x 100

Friday Night (16/02/2018) – 12 x 100

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The main set this last Friday evening was a 12 x 100 set and of those the first four were swum as freestyle. We did these on 1:40, which meant not necessarily a great deal of rest but enough given that we were only swimming four of these. What I found interesting was the times / effort involved in this broken 400 compared to the previous Wednesday’s 400 timed swim. And the fact that the broken 400 were all swum between 1:15 and 1:17 compared to the 1:27 pace of Wednesday.

And, yes I am well aware that a broken swim is not the same as a straight 400, and also that on Friday’s I am not wearing my drag shorts. But the difference between the two is huge – at least 10s per 100M.

Set Distance Cumulative Description
10 x 750 750 750 Odd FR. Even another stroke
12 x 100 1,200 1,950 4 x 100 FR, 4 x 100 Fly/FR and 4 x 100 IM
10 x 50 500 2,450 Kick – 5 x 50 FL, 5 x 50 FR
2 x 250 500 2,9500 Pull: 1 x 25, 1 x 50, 1 x 75 and 1 x 100 (twice)
Wednesday Night (14/02/2018) – Slow Timed 400

Wednesday Night (14/02/2018) – Slow Timed 400

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Last night we had timed 400 thrown into the mix. And, well, it was pretty slow. Which is disappointing, coming in with 5:49, which is 1:27 pace, which is a bit poor! Perhaps I can blame my drag shorts and it was really 5:30. But not the best, really.

Set Distance Cumulative Description
1 x 500 500 500 EZ
8 x 100 800 1300 Swum as 1 x 25 (12.5 breakout and 12.5 max), then reduce to EZ
1 x 400 400 1700 Timed
8 x 50 400 2100 Fast up; EZ back
1 x 100 100 2,200 EZ

The 8 x 100 were actually really quite hard!

Wednesday Night (07/02/2018) – A Bit of Umph

Wednesday Night (07/02/2018) – A Bit of Umph

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Last night’s session was short in terms of distance and because of this I decided to put a bit more into the main swim portions. Starting from the warm up (with repeats on 3:15, we dropped this to 3:00 – still comfortable warm up pace). And this moved on to the main swim sections (200 repeats) where I worked on swimming around the 2:45 mark (slightly faster when using paddles).

So to the set…

Set Distance Cumulative Description
3 x 150 450 450 EZ. 1 x 100FR, 1 x 50BK
4 x 25 100 550 Max effort. 1 & 3FLY, 2 & 4FR
2 x 200 400 950 Negative split
4 x 25 100 1050 Hypoxic (breathing every 7)
2 x 200 400 1,450 Pull on even pace
2 x 50 100 1,550 Max effort, fly
1 x 400 400 1,950 Technique
1 x 200 200 2,150 EZ
Friday Night (02/02/2018) – Showing off?

Friday Night (02/02/2018) – Showing off?

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Friday was a good session and showed the difference between wearing drag shorts and not – at least it did when I am swimming well. I ended up swimming in lane 8 – the fast lane, as the slowest of four. So I needed to swim fast (for me) just to make sure I wasn’t holding anyone up. As a result the 100 FR swims were all sub 1:20 (which is fast for me).

Set Distance Cumulative Description
1 x 900 900 900 Swum as 8, 7, 6, …, 1 (even FR, odd BK) with 30 rest
12 x 100 1,200 2,100 Swum as 3 sets of 4. Sets 1 and 3 as FR, set 2 as choice (I did mix of EZ Fly & FR)
3 x 250 Pull 750 2,850 Swum as 1 x 25; 1 x 50; 1 x 75; 1 x 100
10 x 50 kick 500 3,350 2 x 50 of each and 2 choice
4 x 25 from blocks 100 3,450 Sprint 2 x Fly, 2 x FR
Wednesday Night (31/01/2018) – Tumble Turns

Wednesday Night (31/01/2018) – Tumble Turns

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Last nights session included some drill / technique work as various people had asked for help with tumble turns.  This meant that the actual swim session was much shorter than usual – because doing half length and turns takes time.  In terms of actual swimming it was a straight forward 2K set.

Set Distance Cumulative Description
20 x 25 500 500 EZ FR on 0:30
3 x 200 600 1,100 Each swum as 25 hard; 75 hypoxic (3, 5, 7); 25 EZ; 75 hard
Turns Push of 10, 8, 6, 4 strokes and tumble turn.  Hard swim back.
6 x 100 IM (or FR) 600 1,700 IM
1 x 200 FR 200 1,900 EZ