Sunday 12th July – Swim Session 9 (3) and bike…

On Sunday afternoon I did swim session 9 then went on the indoor bike for 50 minutes.

Summary: 3200m in 57:32 – just over 2 mins fast than the last time and 7 mins faster than the first time!

 

8 x 100 FC/BC (@ 2 mins each 100m) – 15:21 minutes (1:45 for each 100m) –  (17 secs rest)

8 x 200m – 50 steady / 100 race pace / 50 steady @ 5-10 secs rest) – 3:15 (17), 3:18 (6), 3:22 (6), 3:21 (6), 3:18 (5), 3:22 (10), 3:25 (8), 3:14 (22) = 25:33 (22)

899m as drill / swim / kick – 15:06

 

Round 1 – 200ms = 3:24 on average (3:37 incl rests)

Round 2 – 200ms = 3:21 on average (3:33 incl rests)

Round 3 – 200ms = 3:19 on average (3:26 incl rests)

 

Ave HR: 154

Max HR: 167

Min HR: 100

 

What was hard – getting in the pool! I was meant to do this on Tuesday and took the night off…then managed to get as far as the changing rooms on Friday and changed my mind!! Felt fine after it and whilst doing it though!!

 

What was easy: swimming the 8 x 200ms.  Remembering the layout of the set.

 

 

After the swim I went up to the gym – wasn’t sure if I was going to do a short cycle (30 mins) and some leg weights, or a long cycle.  Opted for the long cycle.

 

M2 – Warm up for 6 mins – level 8

Intervals 4:1, 4 mins at +90rpm (level 8), 1 min at +80rpm (level 6) x 8 intervals

4 minute cool down at any rpm (level 6).

 

It was pretty hard work and I was sweating like I don’t know what again…need to get out on the bike outside more often I think!! Heart rate went up to about 170.

 

SWIM: 3.2km, 57 mins, 650 calories

BIKE: 22km, 50 mins, 580 calories

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