Last Workouts of 2015!

I have officially finished another calendar year of swimming and now I look ahead to 2016, a year filled with exciting races and opportunities. It has been one heck of a ride this year in the pool and with the training I've done over the Christmas break at W Ross and on my own in the gym its safe to say I am very exciting about racing in a couple short weeks and see where I am at heading into important taper meets in February. In this post I've got 3 pool workouts for you as I missed posting yesterdays swims.

Giving Ryan Sims a special shout out on the good old blog because he's an awesome dude and was talking about the blog yesterday during training. Have a great New Year buddy and all the best in the water in 2016!!!!

Day 10 AM 2 hours

400 easy

5 minutes technical swimming with the cameras (2 free, 2 breast)

4 x 150 on 15 seconds rest Free pull with paddles, snorkel

4 x 100 on 15 seconds rest kick

4 x 75 on 15 seconds rest swim

16 x 50 on 1:00

8 back (31, 31, 32, 32, 32, 32, 32, 31

8 free pull/pad/snorkel (31, 30, 29, 31, 30, 31, 30, 30)

75 easy

Dive 25 free 11.0

Dive 25 free 2 minutes later 10.4

Timed 150 free (25.3, 54.0, 123.0)

Turn unit:        Free several single turns from mid pool

                        Free 1 3 turns in a row work speed in and out of wall

Easy 100

2 x 25 from a push 12.0 11.7

4 x 50 timing the 2^nd 25 goal to be as close as possible to timed 25s from above

12.8 12.2 12.7 13.1

Day 10 PM 1.5 hours

600 easy

5 minutes technical swimming into cameras (4 free)

3 rounds of 3 x 50 on 1:00 45 & 40

5 x 10 second sprints

Dive 75 free 11.3 25.1 39.2

Second dive 75 free 37.5

Easy 150

12 x 50 free relay style holding 200 pace or +1

28, 27, 27, 27, 26, 26, 26, 26, 26, 26, 26, 26

2 swim in’s free with cameras – check technical again

Short relays for 10 minutes in deep end

Day 10 PM Dryland on my own for 1.5 hours

Day 11 AM 2 hours

450 easy

5 minutes technical swimming into cameras (2 free 2 back)

4 x 200 on 30 seconds rest mix of free & back

4 x 100 paddles – no pull buoys

3 x 50 descending on 1:00

Timed 50 free (11.5 25.4)

Breath hold 25 to deep end

2 rounds of vertical kick for 2 minutes (10 up 10 down)

10 x 50 on 50 race quality under waters for 10M

4 x 10 second sprints

Dive 25 breast 13.1

4 rounds of 6 x 25 on 30 + an easy 50 + a pushed 50 for time + an easy 50

Round 1 free 13, 13.2, 14, 13.6, 14, 13.7 (Timed 50 26.5)

Round 2 free 14, 14, 14, 13, 14, 13 (Timed 50 12.5 25.1)

Round 3 free 13, 14, 16, 14, 14, 14 (Timed 50 12.2 25.1)

Round 4 free - - - - - -          75 easy (Timed 50 30.9 Breast)

25 free 10.6

Day 11 AM Dryland on my own for 1.5 hours 

Wishing everyone a HAPPY NEW YEAR!!!!!!!

Day 8 Christmas Training Camp

Yesterday was another fantastic day of training with 3 workouts (2 swim, 1 dryland). A lot of high quality swimming going on that will be tested in the next month before leading up to February taper meets. Whatever work or lack of work you put in now will reflect meet performance in January and of course February! Make sure every workout you attend is worth it and you are able to take something away from that workout. It could be the smallest thing like I didn't take a breath after the turn on my first stroke, or I held 200 race pace for 4 x 50 in a row. The beauty of the W Ross program is seeing the entire workout prior to getting in the water which allows the swimmer to have an idea of what will be happening as well we can plan strokes for sets and create goals for the practice based on the sets. Today is a day off thanks to work being done at the pool but we return tomorrow for 2 water workouts and I'll throw in a weights session as well. The end of Christmas training is fast approaching and like I said earlier the hard work put in over the break will only benefit you in the long run so make it count by giving your best effort every workout.

Day 8 AM 2 hours

600 easy

5 minutes technical swimming into camera (2 free, 1 breast, 1 back)

4 x 150 free pull paddles and snorkel (work last 50) on 2:10

4 x 75 kick on 1:30

4 x 75 free swim on 1:00

4 x 10 second sprints on 30

Easy 50

3 x 50 on 40 holding 200 free race pace (25.2 27.4 27.6)

Easy 100

16 x 50 on 1:00 Free holding at or faster then the above 3 x 50s set

27, 27, 27, 27, 27, 27, 27, 27, 28, 28, 28, 27, 28, 27, 27, 27

Easy 100

3 Rounds

4 x 50 kick with fins on 40 with a minute break after each round

Easy 100

5 x 25 push/dive breaststroke

14.8 12.8 15.2 12.6 14.9

Dive 50 Breast 30.2 new practice Best Time

Day 8 PM 1.5 hours

400 free

5 minutes of technical swimming (2 free, 2 breast into cameras)

3 rounds of 4 x 50 negative spilt (1-4 on 1:00, 5-8 on 45, 9-12 on 45 descend)

3 x 10 second sprint on 35

Dive 75 Breast 30.0 48.0

3 x Tether resisted dive 25s for 45 seconds (20-22 yards each time)

2 walk back dive 25s

Free 10.5

Breast 13.1

4 rounds of 8 x 25 on 30 and a push 50 + a recovery 50 after each round

Round 1 free (14, 14, 14, 13.1, 12.9, 13, 12.9, 13) 50 Time 25.5

Round 2 Back (15, 14, 14, 15, 14, 15, 14, 14) 50 Time 28.9

Round 3 Free (13, 13.1, 12.6, 13.0, 13.2, 12.6, 13.1, 13.0) 50 Time 25.0

Round 4 Free (12.2, 13.0, 12.9, 12.3, 12.6, 12.6, 12.2, 12.0) Dive timed 50 – 24.3

Dive 25 free 10.3 NEW BT

Day 8 Dryland on my own 35 minutes of cardio (cut short due to weather)

Day 9 OFF Pool closed for work

Christmas Training Camp Day 7

Back at it after 2 days off and those two days were excellent for spending time with family but also served as active recovery from last weeks workouts. Looking forward to another awesome week of training!

Day 5 & 6 OFF for Christmas and Boxing Day

Day 7 Swim 2 hours

400 easy

5 minutes technical swimming into the cameras

3 x 200 on 3:00 Free (Pull, paddles, snorkel)

3 x 150 on 3:00 kick

Easy 50

3 x 100 on 1:15 free (Goal under 1:00 for all 3)

Easy 50

4 x 10 second sprints on 30

3 x 50s in group rotations

1.     free 26.2

2.     free 26.1

3.     back 29.3

3 swim in’s looking at stroke (looking for wrist movement)

4 rounds of 4 x 100 + 1 broken 100 and a relaxed 50

Round 1 on 1:30 back (1:09, 1:09, 1:09, 1:09) Broken 100 (14, 15, 15, 14)

Round 2 on 1:50 Kick (1:37, 1:39, 1:39, 1:39) Broken 100 (22, 24, 23, 22)

Round 3 on 1:20 Free Pull paddles, snorkel (1:09, 1:07, 1:09, 1:09) Broken 100 (14,15,14,14)

Round 4 on 1:10 Free (1:01, 1:03, 1:03 -) skipped last one – easy 25

Broken 100 from dive on 3 breaths rest (11.0 23.4 37.2 50.5)

2 x 25 Dives

Free 11.2

Free 10.3

Dec 27 Gym 1.5 hours

3 round 10 bicep curls each arm @ 25

3 round 5 bicep curls each arm @ 30 PR

                                    

3 round 10 seated row @ 100 PR

3 round 8 seated row @ 115 PR

2 X 100 crunches (2:00 min rest between)

2 X 1:00 plank (2:00 min rest between)

2 X 10 Lat pull down @ 100 PR

2 X 6   Lat pull down @ 115 PR

2 X 10 Tricep pull downs @ 47.5

2 X 10 Tricep pull downs @ 52.5 PR