Monthly archives: January 2011

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.

Warm up

800m (50m free, 50m back)
8x50m (25m scull with fists, 25m swim with fists)
8x50m kick (25m fast, 25m easy)

Main set

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)

Cool down

200m 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!

Warm up

800m (25m drill, 25m swim)
4x50m (15m underwater, 20m easy, 15m no-breather)

Main set

32x50m (25m build-to-fast, 25m backstroke)
100m easy
3x 5x100m on 1.50 (1.35 average) with 50m easy in between sets

Cool down

500m

Total = 4.9k