Wk30 – Swim Session 1 (shorter) – Monday

On Monday night I went to the pool after setting up my swimming sessions to be shorter and more acheivable. I was finding the thought of doing 3-3.4k swimming just too overwhelming and a chore – so I decided I should freshen things up with shorter swimming sessions.
 
This was to be my first swim set:
 
1 W Up: 400m 4 x 4 100m FC, BC, FC, BS with 75 secs rest.
Set 1: 400m 4 x 4 4 x 100m FC – 25m fast / 75m steady.
Set 2: 600m 3 x 8 3 x 200m – 25m fast / 25m easy.
Rest: 500m 5 x 4 100m FC / 100m alternate stroke.
100m 4 BC kick swim down.
  2000 80 40 mins

Inspired by : www.taketothestreets.org which sets out an intermediate plan to get you swimming your best over 1 mile.  I’ll post the other sessions soon or as I do them.

I’ve changed it a little and the 12 sessions are shorter than the ones I used to do, but I think more manageable.  They will take between 38 – 50 mins to do, rather than my mammoth 60-65 minutes for the other sessions.

And – I actually felt really good and that I had lots left in the tank on Monday – which can’t be bad!

SWIM SESSION 1 – 2000m – 38:23 – 458 cals
Ave HR: 144 (76%), Max HR: 160 (84%), Min HR: 59%.

400m – FC, BC, FC, BS – 7:32 (14 secs rest)
400m – 4 x 100m FC – 1:38, 1:42, 1:45,1:46, (5,5,5,11)
3 x 200m FC – 3:36, 3:31, 3:34 (9,9,16)
5 x 100m FC/FC pull – 9:09 (6)
100m BC Kick – 2:44

This entry was posted in Swim Session. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s