Category: HighPeakTri

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

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

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

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

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

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

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

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

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

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

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
Wednesday Night (24/01/2018)

Wednesday Night (24/01/2018)

Busy night last night – some 26 swimmers. Still suffering from this cold virus, so swimming still a challenge. The set was a good mix of short / middle distance work

Set Distance Cumulative Description
1 x 400 400 400 EZ
4 times 1,400 1,800
1 x 200 200 90%
1 x 100 100 70%
1 x 50 50 Max
8 x 75 600 2,400 1 x DPS; 1 x sighting; 1 x max
1 x 100 100 2,500 EZ
Wednesday Night (17/01/2018)

Wednesday Night (17/01/2018)

Wednesday night is High Peak Triathlon night.  Since Christmas the swim time has changed to an early 19:00 and the sessions at the moment are well subscribed (4 a lane in most cases).

Last night, me coming off a week of man-flu, was a bit grim.  Swimming felt really slow and tiring, which is to be expected after 10 days of inactivity.  However, given the 10K looming on the horizon I kind of was hoping that I’d be swimming better than I was.

Set Distance Cumulative Description
1 x 400 400 400 EZ
5 x 200 1,000 1,400 3 swum as fartlek, 2 as steady
6 x 100 300 1,700 Swum in pairs as 2 x 50 IM
4 x 50 kick 200 1,900 I hate kick
1 x 200 200 2,100 EZ