The start of the proper base work phase.
Last week was a bit of a recovery week after the gala.
A good Distance Per Stroke (DPS) and aerobic endurance session.
10 minutes of Shoulder Mobility.
Core activation and 3 sets of 15 dips.
WU:
300m Swim Easy
300m PullBuoy Easy
300m Paddles Easy
100m Kick Easy
200m Swim Easy
2x100m IM Moderate
300m PullBuoy Moderate
2x100m Kick Moderate
MS:
100m Swim (25m Fast, 75m Easy)
4x400m Swim (100m Build, 300m @Race Pace)
100m Swim Easy
100m Swim Hard
LD:
200m Mixed Strokes Easy
Total: 4km
The session was only supposed to be 3km, but I got in early and did an extra 1km slowly before the session to get in some extra mileage. The extra long warm up was done in Zone 2.
My legs are feeling fine after the squat set last night.
My upper body is a little stiff after swimming-specific core training on Monday and Tuesday night
10 minutes of Shoulder Mobility.
Core activation and 3 sets of 15 dips.
WU:
300m Swim Easy
5x100m Swim (Desc 1-5)
200m Kick Easy
MS:
100m Swim Moderate, r15
200m PullBuoy Moderate, r20
300m paddles Moderate, r30
*repeat 3 times
LD:
200m Mixed Strokes Easy
My upper body did loosen up after the warm-up.
🙂
Because the intensity of the Main Set was moderate, the rest periods were around 10 secs between repeats.
Good session.
Fridays are fun sessions as both my training partners are usually in the pool with me.
10 minutes of Shoulder Mobility.
Core activation and 3 sets of 15 dips.
WU:
400m Swim Easy
12x50m Swim Build
MS:
600m Swim (300m Cruise, 200m Hard, 100m Fast)
*repeat 3 times
LD:
200m Mixed Strokes Easy
Total: 3km
This is my favourite type of swimming session.
I enjoy performing longer intervals of varying intensities (a.k.a. fartlek in running) as I feel these sessions benefit the type of swimming (long-distance open water) I like the most.
Sunday Evening
I decided to add some Jogging / Walking to my weekly Cross training. All sessions, at least until the end of January, will be in Zone 2 or the MAF Training Zone
Tuesday Evening
Squats – 3 sets of 15 easy, 3 sets of 8 medium, 2 sets of 5 heavy
Core routine.
Saturday Morning
Leg Press
Lat Pull Downs
Shoulder Press
Saturday Afternoon
Squats
Seated Rows
Total swimming distance: 688.0km
End-of-year forecast: 807.3km
