Thursday, February 28, 2008

Tuesday, February 26, 2008

Annual Swimathon

Get in the "Swim" this year if you are in the UK with the Annual Swimathon taking place between the 17th and 20th April - for more info visit:

Session # 41:

We're on a recovery week over here in Perth this week and so accordingly today's session is also fairly light - enjoy!

Thursday, February 21, 2008

Session 40:

Many of the squad are racing this weekend and as such today's swim session is a mix of both drill work and some lower-level threshold work to sharpen the athletes up for the race on Saturday.
As always, enjoy!

Session # 39

A simple pyramid session today - keep it steady & smooth!

Thursday, February 14, 2008

Session # 38:

Oops! Forget to get a snapshot of this morning's session, but this is what we did:

W/UP: 2 x [200 easy f/s + 100 fins as 50 Popov / 50 f/s + 2 x 50m as 15m scull # 1 + 35m f/s]

MAIN: 40 x 50m "Spike Set" broken down as:

16 x 50m on 45, sprinting every 4th.

12 x 50m on 50, sprintng every 3rd.

8 x 50m on 55, sprinting every 2nd.

4 x 50m on 60, sprinting every .

Take an additional 30s rest between each little set. This is a toughie and the first set seems really quite tough with ony 3 to 5s recovery between each one. Its a phsychological thing though as you go through the set and your rest gets more even though you are sprinting more frequently.

The times stipulated are for our fastest lane, modify your own session such that you get ~5s rest on the first set, 10s on the 2nd, 15s on the 3rd and 20s on the last 4 x 50m.

C/D: 200 choice


Tuesday, February 12, 2008

Session # 37:

We had a pretty tough run / bike day yesterday here in Perth and as such today's swim set is fairly low key. Hopefully you can see the info from the board, but if not, here it is:
W/UP: 200 easy f/s + 200 as 2 x (50 f/s + 50 back or breast) + 200 pull with good roll
MAIN: either 3 x 600, 700, 800 or 1000m with 45 rest between each one - all steady and relaxed.
# 1 is done as half of the distance with fins doing 50m 6/3/6 drill followed by 50 f/s, then take off the fins and do 15m scull # 1 + 85m f/s
# 2 is done as pull buoy & paddles (if you have them) - not "munching" down the pool but keeping everything flowing nicely.
# 3 is done as normal f/s with the following mini-set repeated as many times as necessary to complete your distance - 150 easy f/s long & smooth + 50m f/s @ ~ 80% effort (so not flat-out, but still at a good pace)
CD: 100 or 200m easy choice.

Thursday, February 07, 2008

Session # 36

This is a little toughie - but well worth the effort and satisfying once done.
Aim to sit at CSS pace less 2 to 3" per 100m and take ~30s rest between the 200s and ~20s rest between the 100s. Take an additional 30" rest between the 2 sets.
Aim to hit your times spot-on and don't get carried away in the first 200m! YOU HAVE BEEN WARNED! :-)

Tuesday, February 05, 2008

Session # 35

Well, were back into the first week of a 3-week build phase here in Perth and today's swim session is an aerobic endurance set which is quite simple to follow!