Alarm rang twice, both times I shut it off and went back to bed. Then I sat up, told myself I’d be in Penang getting fat on laksa this weekend, so I’d better go for my workout. Happy I did. Tired but completed some quality sets.
800m (50m free, 50m back)
8x50m (25m scull with fists, 25m swim with fists)
8x50m kick (25m fast, 25m easy)
3 rounds of (1st two with paddles, 3rd one without):
400m (3 stroke cycles fast, 3 cycles easy) on 10sec rest
3x100m on 1.45
200m (3 cycles fast, 3 cycles easy) on 10sec rest
100m (25m sprint, 25m easy)
Total = 4.8k
The set was nicely tough today. Didn’t quite enjoy doing backstroke cos I kept going off track and hitting the lane rope. But other than that the 1.50 interval was just enough rest to go hard for the 100s. Thanks G, I like how you mix it up. Top coach!
800m (25m drill, 25m swim)
4x50m (15m underwater, 20m easy, 15m no-breather)
32x50m (25m build-to-fast, 25m backstroke)
3x 5x100m on 1.50 (1.35 average) with 50m easy in between sets
Total = 4.9k
Signed up for this with the gang. Can hardly wait!! First IM since Langkawi Feb 07, and fourth overall. Counting down the days and relishing the training. Seriously, nothing’s as hard as training for the ultra. Glad to give the running legs a break (well, sort of).
End of week = tired legs = tough swim = bring it on.
600m (50 free, 50 breast)
8x50m (25 scull, 25 swim, 25 drill, 25 swim)
6x50m (25 single-arm 3-touch drill, 25 swim)
8x100m on 2.00
2x 3x400m descending on 7.30
Total = 4.7k
Ain’t nothing was gonna stop me this morn, not even Gary telling us to pack it up for the day cos it was 7.40am and we usually end by that time. But we had another 600m of the set to go and I wasn’t gonna give up, not when I persevered that far.
1,000m (400m free, 400m drill, 200m free)
10x50m (50m scull, 50m drag-arm drill, 50m shoulder-touch drill; repeat)
4x50m (25m kick, 25m pull)
4x100m on 1.45
4x50m (15m sprint, 20m easy, 15m sprint)
4x100m on 1.45
Total = 5.2km