Training Sessions

[portban tim]

Saturdays session for those interested- I personally found it a wee on the hard side (for doing every week)

Warm up 240m - 6 lengthd Fc, rest own choice

main set, all Fc (1520m -lane 2, 1400 lane 4, martin 1800m). Aiming to do faster that 500m race pace. Didnt give targets to keep it simple but if you want them - then mutiply your 500m time in mins (i.e 9 mins 15 secs = 9.25) by 4, 8.5, 14, 8.5 & 4 respectively. So for me, (9:15 means 9.25 x 4 = 37 secs for 40 m)
8 x 40 m (15 secs rest)
1 min rest
4 x 80 m (15 secs rest, 30 would have been better)
1 min rest
2 x 120 m (15 secs rest ,45 would have been better)- Martin did 4 lots, lane 4 did 1
1 min rest
4 x 80 m (15 secs rest, ditto)
1 min rest
8 x 40 m (15 secs rest), Martin extra 2
1 min rest

4 x 40 m 50% effort (Backstroke up, breaststroke back- 15 secs rest) - total 160m

20m "sprints"- Fc kick, breaststroke kick, life saving kick x2
2 lengths cool down

Total swim Lane 1 (Martin)- 2320m, lane 2 & 3 -2040m, lane 4 - 1920m

[whizzer]

Glad i was in Dunoon doing some technique stuff on the Triathlon training course...reall tips for technique on swim bike , run and transition....10's of seconds saved there Matt!

If swimming next Thursday happy to share a couple of the swim tips which Kerry and i were shown...tee hee hee

[Bert Fegg]

Monday 8/2/10 Oban Pool (25m)

Warm up 300m

Main set

10x50m in 40secs, 20secs recovery
5x100m in 1min25secs, 35secs recovery
100m easy
1x500m in 7min25secs

100m cool down

2k total

Bert Fegg

[geordielau]

well after 10 years out of swimming competitions, I made my return yesterday in the Sudbury Open Masters.

I got gold in the 50m backstroke and silver in the 100 IM (individual medley), so I'm pretty happy with my performance.

I know Whizzer is going to say the dreaded 'R' word, but do I still have to do a report when I'm no longer a member?

Laura

[live^the^dream]

Well done Laura, super pleased for you. A report would be great would love to know what goes on at a big swim meet :]

[whizzer]

Laura

Well done great result- you modestly did not give your time for said sprints...go on let us all know what we need to aspire to...i.e can my front crawl match your backstroke

As for Race story- your membership does not expire until the end of the month...so go on your club expects

[geordielau]

I did 36:24 for 50m backstroke and 1:21:34 for 100m IM.

You'll have to get yourself up to Oban to try it out! Let me know how you get on Whizzer!

[whizzer]

Laura - really impressive times and Martin Pete & I were discussing if there was even a remote possiblilty of us beating your 50m time doing front crawl

Martin also sourced your home clubs web site -is this right?...when will your results be posted?

http://www.sudburyswimming.org.uk/Home%20Page.html

Whats your next competition

[geordielau]

Sudbury is where I did the competition but it's not my club. My club is East Anglian Swallow Tails (EAST) but their website is rubbish, it hasn't been updated for about 2 years. Not sure when results are posted but will let you know. Next competition is in May - it is the Norfolk County Masters Championships. I'm going to enter a few more events in that one though - I even have a relay team put together for the Medley (obviously I'll be doing the backstroke leg!).

Last session I did was one of the hardest I've ver done - the fact that it was in the 50m pool made it that bit harder too. It was:

Warm up - 3 x 100m IM drill

Main set - 100m
200m
300m
400m
500m
400m
300m
200m
100m
Swim down - whatever you have time for (I managed 100m before complete exhaustion set in )

Total swim - 2900m

[Bert Fegg]

Monday 22nd February Oban Pool 25m

Warm up:
100 FC
200 Kick (no fins)

Main set:
20mins time trial = 52 lengths (1300m) = < 25mins 1600m pace

150m recovery

Sprints
1x FC, 1 X FC, 1 X 2nd stroke xs 3. Swim up ;walk back

Warm down 100m

Total : 2075m Dr Bert Fegg