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!!!!!!!