2013 Swim Log

mad m · 14-01-2013 09:41PM

Name|Distance (km)|--Pool--|--0W--|last session|# of swims
Biomed32 |5.2|5.2|0||
Seaswimmer |9.8|9.8|0||5
Kurt Godel |17.3|17.3|0|First time using a pull bouy. Then 10x25 fast, gliding on top of the water|
Okane1 |38.2|38.2|0| kicking & drill work, 50,100,150 fast |8
Ben D Bus |8.1|8.1|0||6
monkey9 |29|29|0||
Finelli |27|27|0||
Kevin |3.9|2.9|1.0||
Valerie |6.7|6.7|0||
Amprodude |17.1|17.1|0| 4.0km. Mixed strokes incl. butterfly|6
Martin6651 |4.2|0|4.2||
Donelson |5.1|5.1|0|1200m just to make it an even 2km for the week|
MickMc |6.0|6.0|0|2k freestyle|
Rented Mule |22.2|22.2|0||
To Arthur! |6.3|6.3|0|2.5km Mixed Freestyle, Backstroke & Breaststroke |3|
Madm|23.1|23.1|0|3.5k,drills,main 4x150,100,75,50 n/s|7
Ocisorrenta|15.5|14.5|1.0| 3k |7|
shotgunmcos|16.2|16.2|0|1.8k chasing 2 fish, fast and furious|5
wfdrun|13.7|13.7|0|1.5k freestyle incl pull/fins|7
fionn_mac |9.3|9.3|0| 3.3km. 4x[100,200,400] hold 1.30 pace |3|
cjt156 |2.0|2.0|0| 400m warm-up, 400m warm down, 12x100 off 1.55: Xmas was a mistake!|1|
LifesaverNiall |1.0|1.0|0| 1.0km. 250m Front Crawl, Breaststroke, Side Stroke and Inverted Breaststroke|
ThOnda |2.0|2.0|0.0| First time in water after 3 months, 80 lengths breast/crawl alternate every length|1
Cottonballs |5.6|5.6|0| |4
2old4dacold |6|6|0|7x400 + 200|2

Ben D Bus · 14-01-2013 09:51PM

Name|Distance (km)|--Pool--|--0W--|last session|# of swims
Biomed32 |5.2|5.2|0||
Seaswimmer |9.8|9.8|0||5
Kurt Godel |17.3|17.3|0|First time using a pull bouy. Then 10x25 fast, gliding on top of the water|
Okane1 |38.2|38.2|0| kicking & drill work, 50,100,150 fast |8
Ben D Bus |9.7|9.7|0||7
monkey9 |29|29|0||
Finelli |27|27|0||
Kevin |3.9|2.9|1.0||
Valerie |6.7|6.7|0||
Amprodude |17.1|17.1|0| 4.0km. Mixed strokes incl. butterfly|6
Martin6651 |4.2|0|4.2||
Donelson |5.1|5.1|0|1200m just to make it an even 2km for the week|
MickMc |6.0|6.0|0|2k freestyle|
Rented Mule |22.2|22.2|0||
To Arthur! |6.3|6.3|0|2.5km Mixed Freestyle, Backstroke & Breaststroke |3|
Madm|23.1|23.1|0|3.5k,drills,main 4x150,100,75,50 n/s|7
Ocisorrenta|15.5|14.5|1.0| 3k |7|
shotgunmcos|16.2|16.2|0|1.8k chasing 2 fish, fast and furious|5
wfdrun|13.7|13.7|0|1.5k freestyle incl pull/fins|7
fionn_mac |9.3|9.3|0| 3.3km. 4x[100,200,400] hold 1.30 pace |3|
cjt156 |2.0|2.0|0| 400m warm-up, 400m warm down, 12x100 off 1.55: Xmas was a mistake!|1|
LifesaverNiall |1.0|1.0|0| 1.0km. 250m Front Crawl, Breaststroke, Side Stroke and Inverted Breaststroke|
ThOnda |2.0|2.0|0.0| First time in water after 3 months, 80 lengths breast/crawl alternate every length|1
Cottonballs |5.6|5.6|0| |4
2old4dacold |6|6|0|7x400 + 200|2

okane1 · 14-01-2013 10:31PM

Name|Distance (km)|--Pool--|--0W--|last session|# of swims
Biomed32 |5.2|5.2|0||
Seaswimmer |9.8|9.8|0||5
Kurt Godel |17.3|17.3|0|First time using a pull bouy. Then 10x25 fast, gliding on top of the water|
Okane1 |45.2|45.7|0| Long session as below |9
Ben D Bus |9.7|9.7|0||7
monkey9 |29|29|0||
Finelli |27|27|0||
Kevin |3.9|2.9|1.0||
Valerie |6.7|6.7|0||
Amprodude |17.1|17.1|0| 4.0km. Mixed strokes incl. butterfly|6
Martin6651 |4.2|0|4.2||
Donelson |5.1|5.1|0|1200m just to make it an even 2km for the week|
MickMc |6.0|6.0|0|2k freestyle|
Rented Mule |22.2|22.2|0||
To Arthur! |6.3|6.3|0|2.5km Mixed Freestyle, Backstroke & Breaststroke |3|
Madm|23.1|23.1|0|3.5k,drills,main 4x150,100,75,50 n/s|7
Ocisorrenta|15.5|14.5|1.0| 3k |7|
shotgunmcos|16.2|16.2|0|1.8k chasing 2 fish, fast and furious|5
wfdrun|13.7|13.7|0|1.5k freestyle incl pull/fins|7
fionn_mac |9.3|9.3|0| 3.3km. 4x[100,200,400] hold 1.30 pace |3|
cjt156 |2.0|2.0|0| 400m warm-up, 400m warm down, 12x100 off 1.55: Xmas was a mistake!|1|
LifesaverNiall |1.0|1.0|0| 1.0km. 250m Front Crawl, Breaststroke, Side Stroke and Inverted Breaststroke|
ThOnda |2.0|2.0|0.0| First time in water after 3 months, 80 lengths breast/crawl alternate every length|1
Cottonballs |5.6|5.6|0| |4
2old4dacold |6|6|0|7x400 + 200|2

WARM UP
• 900metres, drills, stretches, variety of strokes.

NOW GET THE PULSE UP
• FLIPPERS ON – 10 x 50 very fast kicking swim and rest off 1min
DRILLS
• 400m paddles, using the catch-up drill
1min rest
• 400m pulling with pullbuoy

HARD ENDURANCE SET – (split into 5 sections)
Flippers on to give you a hard set.
• 10 x 100m swim and rest off 90 secs
Take flippers off
• 9 x 100, decending times as follows. Swim and rest off 1.45, 1.40, 1.35 and repeat 3 times
- - - - -
Pyramid - (Split 800m)
• 50m off 50s,
• 100m off 1.40,
• 150m off 2.30,
• 200m off 3.20
• 150m off 2.30
• 100m off 1.40
• 50m off 50s
- - - - -
Pace Set
• 4 x Negative Split 200's.
- - - - -
• 1 km Straight Swim

SPRINTS
• 8 x 50 sprints swim and rest off 1min

COOL DOWN
• 400metre relax, stretch, swim down

mickmc7 · 14-01-2013 11:06PM

Jesus wept!

Amprodude · 14-01-2013 11:07PM

Name|Distance (km)|--Pool--|--0W--|last session|# of swims
Biomed32 |5.2|5.2|0||
Seaswimmer |9.8|9.8|0||5
Kurt Godel |17.3|17.3|0|First time using a pull bouy. Then 10x25 fast, gliding on top of the water|
Okane1 |45.2|45.7|0| Long session as below |9
Ben D Bus |9.7|9.7|0||7
monkey9 |29|29|0||
Finelli |27|27|0||
Kevin |3.9|2.9|1.0||
Valerie |6.7|6.7|0||
Amprodude |19.3|19.3|0| 2.2km A finish up after gym session| 7
Martin6651 |4.2|0|4.2||
Donelson |5.1|5.1|0|1200m just to make it an even 2km for the week|
MickMc |6.0|6.0|0|2k freestyle|
Rented Mule |22.2|22.2|0||
To Arthur! |6.3|6.3|0|2.5km Mixed Freestyle, Backstroke & Breaststroke |3|
Madm|23.1|23.1|0|3.5k,drills,main 4x150,100,75,50 n/s|7
Ocisorrenta|15.5|14.5|1.0| 3k |7|
shotgunmcos|16.2|16.2|0|1.8k chasing 2 fish, fast and furious|5
wfdrun|13.7|13.7|0|1.5k freestyle incl pull/fins|7
fionn_mac |9.3|9.3|0| 3.3km. 4x[100,200,400] hold 1.30 pace |3|
cjt156 |2.0|2.0|0| 400m warm-up, 400m warm down, 12x100 off 1.55: Xmas was a mistake!|1|
LifesaverNiall |1.0|1.0|0| 1.0km. 250m Front Crawl, Breaststroke, Side Stroke and Inverted Breaststroke|
ThOnda |2.0|2.0|0.0| First time in water after 3 months, 80 lengths breast/crawl alternate every length|1
Cottonballs |5.6|5.6|0| |4
2old4dacold |6|6|0|7x400 + 200|2

ThOnda · 14-01-2013 11:22PM

Name|Distance (km)|--Pool--|--0W--|last session|# of swims
Biomed32 |5.2|5.2|0||
Seaswimmer |9.8|9.8|0||5
Kurt Godel |17.3|17.3|0|First time using a pull bouy. Then 10x25 fast, gliding on top of the water|
Okane1 |45.2|45.7|0| Long session as below |9
Ben D Bus |9.7|9.7|0||7
monkey9 |29|29|0||
Finelli |27|27|0||
Kevin |3.9|2.9|1.0||
Valerie |6.7|6.7|0||
Amprodude |19.3|19.3|0| 2.2km A finish up after gym session| 7
Martin6651 |4.2|0|4.2||
Donelson |5.1|5.1|0|1200m just to make it an even 2km for the week|
MickMc |6.0|6.0|0|2k freestyle|
Rented Mule |22.2|22.2|0||
To Arthur! |6.3|6.3|0|2.5km Mixed Freestyle, Backstroke & Breaststroke |3|
Madm|23.1|23.1|0|3.5k,drills,main 4x150,100,75,50 n/s|7
Ocisorrenta|15.5|14.5|1.0| 3k |7|
shotgunmcos|16.2|16.2|0|1.8k chasing 2 fish, fast and furious|5
wfdrun|13.7|13.7|0|1.5k freestyle incl pull/fins|7
fionn_mac |9.3|9.3|0| 3.3km. 4x[100,200,400] hold 1.30 pace |3|
cjt156 |2.0|2.0|0| 400m warm-up, 400m warm down, 12x100 off 1.55: Xmas was a mistake!|1|
LifesaverNiall |1.0|1.0|0| 1.0km. 250m Front Crawl, Breaststroke, Side Stroke and Inverted Breaststroke|
ThOnda |3.5|3.5|0.0| Just enjoying water during lunch break|2
Cottonballs |5.6|5.6|0| |4
2old4dacold |6|6|0|7x400 + 200|2

Fluffycloud · 14-01-2013 11:25PM

25m pool....60 lengths..... What's the distance? No good at Maths... Sniff ... Enjoying getting back swimming. July took it up last year.

TO_ARTHUR! · 14-01-2013 11:28PM

Fluffycloud wrote: »

25m pool....60 lengths..... What's the distance? No good at Maths... Sniff ... Enjoying getting back swimming. July took it up last year.

I believe, it should be 1600 metres.

okane1 · 14-01-2013 11:33PM

TO_ARTHUR! wrote: »

I believe, it should be 1600 metres.

According to my maths, its 1500m

TO_ARTHUR! · 14-01-2013 11:36PM

My mistake. I just hope I haven't been swimming less than I thought I've been.

monkey9 · 15-01-2013 12:30AM

Name|Distance (km)|--Pool--|--0W--|last session|# of swims
Biomed32 |5.2|5.2|0||
Seaswimmer |9.8|9.8|0||5
Kurt Godel |17.3|17.3|0|First time using a pull bouy. Then 10x25 fast, gliding on top of the water|
Okane1 |45.2|45.7|0| Long session as below |9
Ben D Bus |9.7|9.7|0||7
monkey9 |33|33|0||
Finelli |27|27|0||
Kevin |3.9|2.9|1.0||
Valerie |6.7|6.7|0||
Amprodude |19.3|19.3|0| 2.2km A finish up after gym session| 7
Martin6651 |4.2|0|4.2||
Donelson |5.1|5.1|0|1200m just to make it an even 2km for the week|
MickMc |6.0|6.0|0|2k freestyle|
Rented Mule |22.2|22.2|0||
To Arthur! |6.3|6.3|0|2.5km Mixed Freestyle, Backstroke & Breaststroke |3|
Madm|23.1|23.1|0|3.5k,drills,main 4x150,100,75,50 n/s|7
Ocisorrenta|15.5|14.5|1.0| 3k |7|
shotgunmcos|16.2|16.2|0|1.8k chasing 2 fish, fast and furious|5
wfdrun|13.7|13.7|0|1.5k freestyle incl pull/fins|7
fionn_mac |9.3|9.3|0| 3.3km. 4x[100,200,400] hold 1.30 pace |3|
cjt156 |2.0|2.0|0| 400m warm-up, 400m warm down, 12x100 off 1.55: Xmas was a mistake!|1|
LifesaverNiall |1.0|1.0|0| 1.0km. 250m Front Crawl, Breaststroke, Side Stroke and Inverted Breaststroke|
ThOnda |3.5|3.5|0.0| Just enjoying water during lunch break|2
Cottonballs |5.6|5.6|0| |4
2old4dacold |6|6|0|7x400 + 200|2

wfdrun · 15-01-2013 10:46AM

Name|Distance (km)|--Pool--|--0W--|last session|# of swims
Biomed32 |5.2|5.2|0||
Seaswimmer |9.8|9.8|0||5
Kurt Godel |17.3|17.3|0|First time using a pull bouy. Then 10x25 fast, gliding on top of the water|
Okane1 |45.2|45.7|0| Long session as below |9
Ben D Bus |9.7|9.7|0||7
monkey9 |33|33|0||
Finelli |27|27|0||
Kevin |3.9|2.9|1.0||
Valerie |6.7|6.7|0||
Amprodude |19.3|19.3|0| 2.2km A finish up after gym session| 7
Martin6651 |4.2|0|4.2||
Donelson |5.1|5.1|0|1200m just to make it an even 2km for the week|
MickMc |6.0|6.0|0|2k freestyle|
Rented Mule |22.2|22.2|0||
To Arthur! |6.3|6.3|0|2.5km Mixed Freestyle, Backstroke & Breaststroke |3|
Madm|23.1|23.1|0|3.5k,drills,main 4x150,100,75,50 n/s|7
Ocisorrenta|15.5|14.5|1.0| 3k |7|
shotgunmcos|16.2|16.2|0|1.8k chasing 2 fish, fast and furious|5
wfdrun|16.2|16.2|0|2.5k freestyle no pull/fins|8
fionn_mac |9.3|9.3|0| 3.3km. 4x[100,200,400] hold 1.30 pace |3|
cjt156 |2.0|2.0|0| 400m warm-up, 400m warm down, 12x100 off 1.55: Xmas was a mistake!|1|
LifesaverNiall |1.0|1.0|0| 1.0km. 250m Front Crawl, Breaststroke, Side Stroke and Inverted Breaststroke|
ThOnda |3.5|3.5|0.0| Just enjoying water during lunch break|2
Cottonballs |5.6|5.6|0| |4
2old4dacold |6|6|0|7x400 + 200|2

YouWantWhat · 15-01-2013 11:08AM

Name|Distance (km)|--Pool--|--0W--|last session|# of swims
Biomed32 |5.2|5.2|0||
Seaswimmer |9.8|9.8|0||5
Kurt Godel |17.3|17.3|0|First time using a pull bouy. Then 10x25 fast, gliding on top of the water|
Okane1 |45.2|45.7|0| Long session as below |9
Ben D Bus |9.7|9.7|0||7
monkey9 |33|33|0||
Finelli |27|27|0||
Kevin |5.1|4.1|1.0||
Valerie |6.7|6.7|0||
Amprodude |19.3|19.3|0| 2.2km A finish up after gym session| 7
Martin6651 |4.2|0|4.2||
Donelson |5.1|5.1|0|1200m just to make it an even 2km for the week|
MickMc |6.0|6.0|0|2k freestyle|
Rented Mule |22.2|22.2|0||
To Arthur! |6.3|6.3|0|2.5km Mixed Freestyle, Backstroke & Breaststroke |3|
Madm|23.1|23.1|0|3.5k,drills,main 4x150,100,75,50 n/s|7
Ocisorrenta|15.5|14.5|1.0| 3k |7|
shotgunmcos|16.2|16.2|0|1.8k chasing 2 fish, fast and furious|5
wfdrun|16.2|16.2|0|2.5k freestyle no pull/fins|8
fionn_mac |9.3|9.3|0| 3.3km. 4x[100,200,400] hold 1.30 pace |3|
cjt156 |2.0|2.0|0| 400m warm-up, 400m warm down, 12x100 off 1.55: Xmas was a mistake!|1|
LifesaverNiall |1.0|1.0|0| 1.0km. 250m Front Crawl, Breaststroke, Side Stroke and Inverted Breaststroke|
ThOnda |3.5|3.5|0.0| Just enjoying water during lunch break|2
Cottonballs |5.6|5.6|0| |4
2old4dacold |6|6|0|7x400 + 200|2

Seaswimmer · 15-01-2013 02:27PM

Name|Distance (km)|--Pool--|--0W--|last session|# of swims
Biomed32 |5.2|5.2|0||
Seaswimmer |11.8|11.8|0||6
Kurt Godel |17.3|17.3|0|First time using a pull bouy. Then 10x25 fast, gliding on top of the water|
Okane1 |45.2|45.7|0| Long session as below |9
Ben D Bus |9.7|9.7|0||7
monkey9 |33|33|0||
Finelli |27|27|0||
Kevin |5.1|4.1|1.0||
Valerie |6.7|6.7|0||
Amprodude |19.3|19.3|0| 2.2km A finish up after gym session| 7
Martin6651 |4.2|0|4.2||
Donelson |5.1|5.1|0|1200m just to make it an even 2km for the week|
MickMc |6.0|6.0|0|2k freestyle|
Rented Mule |22.2|22.2|0||
To Arthur! |6.3|6.3|0|2.5km Mixed Freestyle, Backstroke & Breaststroke |3|
Madm|23.1|23.1|0|3.5k,drills,main 4x150,100,75,50 n/s|7
Ocisorrenta|15.5|14.5|1.0| 3k |7|
shotgunmcos|16.2|16.2|0|1.8k chasing 2 fish, fast and furious|5
wfdrun|16.2|16.2|0|2.5k freestyle no pull/fins|8
fionn_mac |9.3|9.3|0| 3.3km. 4x[100,200,400] hold 1.30 pace |3|
cjt156 |2.0|2.0|0| 400m warm-up, 400m warm down, 12x100 off 1.55: Xmas was a mistake!|1|
LifesaverNiall |1.0|1.0|0| 1.0km. 250m Front Crawl, Breaststroke, Side Stroke and Inverted Breaststroke|
ThOnda |3.5|3.5|0.0| Just enjoying water during lunch break|2
Cottonballs |5.6|5.6|0| |4
2old4dacold |6|6|0|7x400 + 200|2

mad m · 15-01-2013 08:47PM

Name|Distance (km)|--Pool--|--0W--|last session|# of swims
Biomed32 |5.2|5.2|0||
Seaswimmer |11.8|11.8|0||6
Kurt Godel |17.3|17.3|0|First time using a pull bouy. Then 10x25 fast, gliding on top of the water|
Okane1 |45.2|45.7|0| Long session as below |9
Ben D Bus |9.7|9.7|0||7
monkey9 |33|33|0||
Finelli |27|27|0||
Kevin |5.1|4.1|1.0||
Valerie |6.7|6.7|0||
Amprodude |19.3|19.3|0| 2.2km A finish up after gym session| 7
Martin6651 |4.2|0|4.2||
Donelson |5.1|5.1|0|1200m just to make it an even 2km for the week|
MickMc |6.0|6.0|0|2k freestyle|
Rented Mule |22.2|22.2|0||
To Arthur! |6.3|6.3|0|2.5km Mixed Freestyle, Backstroke & Breaststroke |3|
Madm|25.7|25.7|0|2.6k, 2 sets 5 x 100,50im,5x75,50,25|8
Ocisorrenta|15.5|14.5|1.0| 3k |7|
shotgunmcos|16.2|16.2|0|1.8k chasing 2 fish, fast and furious|5
wfdrun|16.2|16.2|0|2.5k freestyle no pull/fins|8
fionn_mac |9.3|9.3|0| 3.3km. 4x[100,200,400] hold 1.30 pace |3|
cjt156 |2.0|2.0|0| 400m warm-up, 400m warm down, 12x100 off 1.55: Xmas was a mistake!|1|
LifesaverNiall |1.0|1.0|0| 1.0km. 250m Front Crawl, Breaststroke, Side Stroke and Inverted Breaststroke|
ThOnda |3.5|3.5|0.0| Just enjoying water during lunch break|2
Cottonballs |5.6|5.6|0| |4
2old4dacold |6|6|0|7x400 + 200|2

okane1 · 15-01-2013 11:08PM

Name|Distance (km)|--Pool--|--0W--|last session|# of swims
Biomed32 |5.2|5.2|0||
Seaswimmer |11.8|11.8|0||6
Kurt Godel |17.3|17.3|0|First time using a pull bouy. Then 10x25 fast, gliding on top of the water|
Okane1 |48.7|48.7|0| Drills, 200s IM & FC |10
Ben D Bus |9.7|9.7|0||7
monkey9 |33|33|0||
Finelli |27|27|0||
Kevin |5.1|4.1|1.0||
Valerie |6.7|6.7|0||
Amprodude |19.3|19.3|0| 2.2km A finish up after gym session| 7
Martin6651 |4.2|0|4.2||
Donelson |5.1|5.1|0|1200m just to make it an even 2km for the week|
MickMc |6.0|6.0|0|2k freestyle|
Rented Mule |22.2|22.2|0||
To Arthur! |6.3|6.3|0|2.5km Mixed Freestyle, Backstroke & Breaststroke |3|
Madm|25.7|25.7|0|2.6k, 2 sets 5 x 100,50im,5x75,50,25|8
Ocisorrenta|15.5|14.5|1.0| 3k |7|
shotgunmcos|16.2|16.2|0|1.8k chasing 2 fish, fast and furious|5
wfdrun|16.2|16.2|0|2.5k freestyle no pull/fins|8
fionn_mac |9.3|9.3|0| 3.3km. 4x[100,200,400] hold 1.30 pace |3|
cjt156 |2.0|2.0|0| 400m warm-up, 400m warm down, 12x100 off 1.55: Xmas was a mistake!|1|
LifesaverNiall |1.0|1.0|0| 1.0km. 250m Front Crawl, Breaststroke, Side Stroke and Inverted Breaststroke|
ThOnda |3.5|3.5|0.0| Just enjoying water during lunch break|2
Cottonballs |5.6|5.6|0| |4
2old4dacold |6|6|0|7x400 + 200|2

ocisorrenta · 15-01-2013 11:12PM

Name|Distance (km)|--Pool--|--0W--|last session|# of swims
Biomed32 |5.2|5.2|0||
Seaswimmer |11.8|11.8|0||6
Kurt Godel |17.3|17.3|0|First time using a pull bouy. Then 10x25 fast, gliding on top of the water|
Okane1 |48.7|48.7|0| Drills, 200s IM & FC |10
Ben D Bus |9.7|9.7|0||7
monkey9 |33|33|0||
Finelli |27|27|0||
Kevin |5.1|4.1|1.0||
Valerie |6.7|6.7|0||
Amprodude |19.3|19.3|0| 2.2km A finish up after gym session| 7
Martin6651 |4.2|0|4.2||
Donelson |5.1|5.1|0|1200m just to make it an even 2km for the week|
MickMc |6.0|6.0|0|2k freestyle|
Rented Mule |22.2|22.2|0||
To Arthur! |6.3|6.3|0|2.5km Mixed Freestyle, Backstroke & Breaststroke |3|
Madm|25.7|25.7|0|2.6k, 2 sets 5 x 100,50im,5x75,50,25|8
Ocisorrenta|18.6|17.6|1.0| 3.1k |8|
shotgunmcos|16.2|16.2|0|1.8k chasing 2 fish, fast and furious|5
wfdrun|16.2|16.2|0|2.5k freestyle no pull/fins|8
fionn_mac |9.3|9.3|0| 3.3km. 4x[100,200,400] hold 1.30 pace |3|
cjt156 |2.0|2.0|0| 400m warm-up, 400m warm down, 12x100 off 1.55: Xmas was a mistake!|1|
LifesaverNiall |1.0|1.0|0| 1.0km. 250m Front Crawl, Breaststroke, Side Stroke and Inverted Breaststroke|
ThOnda |3.5|3.5|0.0| Just enjoying water during lunch break|2
Cottonballs |5.6|5.6|0| |4
2old4dacold |6|6|0|7x400 + 200|2

Ben D Bus · 15-01-2013 11:21PM

Name|Distance (km)|--Pool--|--0W--|last session|# of swims
Biomed32 |5.2|5.2|0||
Seaswimmer |11.8|11.8|0||6
Kurt Godel |17.3|17.3|0|First time using a pull bouy. Then 10x25 fast, gliding on top of the water|
Okane1 |48.7|48.7|0| Drills, 200s IM & FC |10
Ben D Bus |11.3|11.3|0||8
monkey9 |33|33|0||
Finelli |27|27|0||
Kevin |5.1|4.1|1.0||
Valerie |6.7|6.7|0||
Amprodude |19.3|19.3|0| 2.2km A finish up after gym session| 7
Martin6651 |4.2|0|4.2||
Donelson |5.1|5.1|0|1200m just to make it an even 2km for the week|
MickMc |6.0|6.0|0|2k freestyle|
Rented Mule |22.2|22.2|0||
To Arthur! |6.3|6.3|0|2.5km Mixed Freestyle, Backstroke & Breaststroke |3|
Madm|25.7|25.7|0|2.6k, 2 sets 5 x 100,50im,5x75,50,25|8
Ocisorrenta|18.6|17.6|1.0| 3.1k |8|
shotgunmcos|16.2|16.2|0|1.8k chasing 2 fish, fast and furious|5
wfdrun|16.2|16.2|0|2.5k freestyle no pull/fins|8
fionn_mac |9.3|9.3|0| 3.3km. 4x[100,200,400] hold 1.30 pace |3|
cjt156 |2.0|2.0|0| 400m warm-up, 400m warm down, 12x100 off 1.55: Xmas was a mistake!|1|
LifesaverNiall |1.0|1.0|0| 1.0km. 250m Front Crawl, Breaststroke, Side Stroke and Inverted Breaststroke|
ThOnda |3.5|3.5|0.0| Just enjoying water during lunch break|2
Cottonballs |5.6|5.6|0| |4
2old4dacold |6|6|0|7x400 + 200|2

monkey9 · 16-01-2013 12:38AM

Name|Distance (km)|--Pool--|--0W--|last session|# of swims
Biomed32 |5.2|5.2|0||
Seaswimmer |11.8|11.8|0||6
Kurt Godel |17.3|17.3|0|First time using a pull bouy. Then 10x25 fast, gliding on top of the water|
Okane1 |48.7|48.7|0| Drills, 200s IM & FC |10
Ben D Bus |11.3|11.3|0||8
monkey9 |38|38|0||
Finelli |27|27|0||
Kevin |5.1|4.1|1.0||
Valerie |6.7|6.7|0||
Amprodude |19.3|19.3|0| 2.2km A finish up after gym session| 7
Martin6651 |4.2|0|4.2||
Donelson |5.1|5.1|0|1200m just to make it an even 2km for the week|
MickMc |6.0|6.0|0|2k freestyle|
Rented Mule |22.2|22.2|0||
To Arthur! |6.3|6.3|0|2.5km Mixed Freestyle, Backstroke & Breaststroke |3|
Madm|25.7|25.7|0|2.6k, 2 sets 5 x 100,50im,5x75,50,25|8
Ocisorrenta|18.6|17.6|1.0| 3.1k |8|
shotgunmcos|16.2|16.2|0|1.8k chasing 2 fish, fast and furious|5
wfdrun|16.2|16.2|0|2.5k freestyle no pull/fins|8
fionn_mac |9.3|9.3|0| 3.3km. 4x[100,200,400] hold 1.30 pace |3|
cjt156 |2.0|2.0|0| 400m warm-up, 400m warm down, 12x100 off 1.55: Xmas was a mistake!|1|
LifesaverNiall |1.0|1.0|0| 1.0km. 250m Front Crawl, Breaststroke, Side Stroke and Inverted Breaststroke|
ThOnda |3.5|3.5|0.0| Just enjoying water during lunch break|2
Cottonballs |5.6|5.6|0| |4
2old4dacold |6|6|0|7x400 + 200|2

Finelli · 16-01-2013 10:39AM

Name|Distance (km)|--Pool--|--0W--|last session|# of swims
Biomed32 |5.2|5.2|0||
Seaswimmer |11.8|11.8|0||6
Kurt Godel |17.3|17.3|0|First time using a pull bouy. Then 10x25 fast, gliding on top of the water|
Okane1 |48.7|48.7|0| Drills, 200s IM & FC |10
Ben D Bus |11.3|11.3|0||8
monkey9 |38|38|0||
Finelli |29.5|29.5|0||
Kevin |5.1|4.1|1.0||
Valerie |6.7|6.7|0||
Amprodude |19.3|19.3|0| 2.2km A finish up after gym session| 7
Martin6651 |4.2|0|4.2||
Donelson |5.1|5.1|0|1200m just to make it an even 2km for the week|
MickMc |6.0|6.0|0|2k freestyle|
Rented Mule |22.2|22.2|0||
To Arthur! |6.3|6.3|0|2.5km Mixed Freestyle, Backstroke & Breaststroke |3|
Madm|25.7|25.7|0|2.6k, 2 sets 5 x 100,50im,5x75,50,25|8
Ocisorrenta|18.6|17.6|1.0| 3.1k |8|
shotgunmcos|16.2|16.2|0|1.8k chasing 2 fish, fast and furious|5
wfdrun|16.2|16.2|0|2.5k freestyle no pull/fins|8
fionn_mac |9.3|9.3|0| 3.3km. 4x[100,200,400] hold 1.30 pace |3|
cjt156 |2.0|2.0|0| 400m warm-up, 400m warm down, 12x100 off 1.55: Xmas was a mistake!|1|
LifesaverNiall |1.0|1.0|0| 1.0km. 250m Front Crawl, Breaststroke, Side Stroke and Inverted Breaststroke|
ThOnda |3.5|3.5|0.0| Just enjoying water during lunch break|2
Cottonballs |5.6|5.6|0| |4
2old4dacold |6|6|0|7x400 + 200|2

YouWantWhat · 16-01-2013 11:50AM

Name|Distance (km)|--Pool--|--0W--|last session|# of swims
Biomed32 |5.2|5.2|0||
Seaswimmer |11.8|11.8|0||6
Kurt Godel |17.3|17.3|0|First time using a pull bouy. Then 10x25 fast, gliding on top of the water|
Okane1 |48.7|48.7|0| Drills, 200s IM & FC |10
Ben D Bus |11.3|11.3|0||8
monkey9 |38|38|0||
Finelli |29.5|29.5|0||
Kevin |6.35|5.35|1.0||
Valerie |6.7|6.7|0||
Amprodude |19.3|19.3|0| 2.2km A finish up after gym session| 7
Martin6651 |4.2|0|4.2||
Donelson |5.1|5.1|0|1200m just to make it an even 2km for the week|
MickMc |6.0|6.0|0|2k freestyle|
Rented Mule |22.2|22.2|0||
To Arthur! |6.3|6.3|0|2.5km Mixed Freestyle, Backstroke & Breaststroke |3|
Madm|25.7|25.7|0|2.6k, 2 sets 5 x 100,50im,5x75,50,25|8
Ocisorrenta|18.6|17.6|1.0| 3.1k |8|
shotgunmcos|16.2|16.2|0|1.8k chasing 2 fish, fast and furious|5
wfdrun|16.2|16.2|0|2.5k freestyle no pull/fins|8
fionn_mac |9.3|9.3|0| 3.3km. 4x[100,200,400] hold 1.30 pace |3|
cjt156 |2.0|2.0|0| 400m warm-up, 400m warm down, 12x100 off 1.55: Xmas was a mistake!|1|
LifesaverNiall |1.0|1.0|0| 1.0km. 250m Front Crawl, Breaststroke, Side Stroke and Inverted Breaststroke|
ThOnda |3.5|3.5|0.0| Just enjoying water during lunch break|2
Cottonballs |5.6|5.6|0| |4
2old4dacold |6|6|0|7x400 + 200|2

cjt156 · 16-01-2013 01:54PM

Name|Distance (km)|--Pool--|--0W--|last session|# of swims
Biomed32 |5.2|5.2|0||
Seaswimmer |11.8|11.8|0||6
Kurt Godel |17.3|17.3|0|First time using a pull bouy. Then 10x25 fast, gliding on top of the water|
Okane1 |48.7|48.7|0| Drills, 200s IM & FC |10
Ben D Bus |11.3|11.3|0||8
monkey9 |38|38|0||
Finelli |29.5|29.5|0||
Kevin |6.35|5.35|1.0||
Valerie |6.7|6.7|0||
Amprodude |19.3|19.3|0| 2.2km A finish up after gym session| 7
Martin6651 |4.2|0|4.2||
Donelson |5.1|5.1|0|1200m just to make it an even 2km for the week|
MickMc |6.0|6.0|0|2k freestyle|
Rented Mule |22.2|22.2|0||
To Arthur! |6.3|6.3|0|2.5km Mixed Freestyle, Backstroke & Breaststroke |3|
Madm|25.7|25.7|0|2.6k, 2 sets 5 x 100,50im,5x75,50,25|8
Ocisorrenta|18.6|17.6|1.0| 3.1k |8|
shotgunmcos|16.2|16.2|0|1.8k chasing 2 fish, fast and furious|5
wfdrun|16.2|16.2|0|2.5k freestyle no pull/fins|8
fionn_mac |9.3|9.3|0| 3.3km. 4x[100,200,400] hold 1.30 pace |3|
LifesaverNiall |1.0|1.0|0| 1.0km. 250m Front Crawl, Breaststroke, Side Stroke and Inverted Breaststroke|
cjt156 |4.0|4.0|0| 400m warm-up, 11x100 off 1.55: 500 easy, knackered!|2|
ThOnda |3.5|3.5|0.0| Just enjoying water during lunch break|2
Cottonballs |5.6|5.6|0| |4
2old4dacold |6|6|0|7x400 + 200|2

2old4dacold · 16-01-2013 04:33PM

Name|Distance (km)|--Pool--|--0W--|last session|# of swims
Biomed32 |5.2|5.2|0||
Seaswimmer |11.8|11.8|0||6
Kurt Godel |17.3|17.3|0|First time using a pull bouy. Then 10x25 fast, gliding on top of the water|
Okane1 |48.7|48.7|0| Drills, 200s IM & FC |10
Ben D Bus |11.3|11.3|0||8
monkey9 |38|38|0||
Finelli |29.5|29.5|0||
Kevin |6.35|5.35|1.0||
Valerie |6.7|6.7|0||
Amprodude |19.3|19.3|0| 2.2km A finish up after gym session| 7
Martin6651 |4.2|0|4.2||
Donelson |5.1|5.1|0|1200m just to make it an even 2km for the week|
MickMc |6.0|6.0|0|2k freestyle|
Rented Mule |22.2|22.2|0||
To Arthur! |6.3|6.3|0|2.5km Mixed Freestyle, Backstroke & Breaststroke |3|
Madm|25.7|25.7|0|2.6k, 2 sets 5 x 100,50im,5x75,50,25|8
Ocisorrenta|18.6|17.6|1.0| 3.1k |8|
shotgunmcos|16.2|16.2|0|1.8k chasing 2 fish, fast and furious|5
wfdrun|16.2|16.2|0|2.5k freestyle no pull/fins|8
fionn_mac |9.3|9.3|0| 3.3km. 4x[100,200,400] hold 1.30 pace |3|
LifesaverNiall |1.0|1.0|0| 1.0km. 250m Front Crawl, Breaststroke, Side Stroke and Inverted Breaststroke|
cjt156 |4.0|4.0|0| 400m warm-up, 11x100 off 1.55: 500 easy, knackered!|2|
ThOnda |3.5|3.5|0.0| Just enjoying water during lunch break|2
Cottonballs |5.6|5.6|0| |4
2old4dacold |10|10|0|speed endurance|3

400m warm up
10 x 100m @ 1.40/100 off 2 mins
200m recovery
5 x 400m @1.50/100 off 8 mins
400m swim down

Total 4k - 1hr 25mins

okane1 · 16-01-2013 11:00PM

Name|Distance (km)|--Pool--|--0W--|last session|# of swims
Biomed32 |5.2|5.2|0||
Seaswimmer |11.8|11.8|0||6
Kurt Godel |17.3|17.3|0|First time using a pull bouy. Then 10x25 fast, gliding on top of the water|
Okane1 |55.3|55.3|0| See below |11
Ben D Bus |11.3|11.3|0||8
monkey9 |38|38|0||
Finelli |29.5|29.5|0||
Kevin |6.35|5.35|1.0||
Valerie |6.7|6.7|0||
Amprodude |19.3|19.3|0| 2.2km A finish up after gym session| 7
Martin6651 |4.2|0|4.2||
Donelson |5.1|5.1|0|1200m just to make it an even 2km for the week|
MickMc |6.0|6.0|0|2k freestyle|
Rented Mule |22.2|22.2|0||
To Arthur! |6.3|6.3|0|2.5km Mixed Freestyle, Backstroke & Breaststroke |3|
Madm|25.7|25.7|0|2.6k, 2 sets 5 x 100,50im,5x75,50,25|8
Ocisorrenta|18.6|17.6|1.0| 3.1k |8|
shotgunmcos|16.2|16.2|0|1.8k chasing 2 fish, fast and furious|5
wfdrun|16.2|16.2|0|2.5k freestyle no pull/fins|8
fionn_mac |9.3|9.3|0| 3.3km. 4x[100,200,400] hold 1.30 pace |3|
LifesaverNiall |1.0|1.0|0| 1.0km. 250m Front Crawl, Breaststroke, Side Stroke and Inverted Breaststroke|
cjt156 |4.0|4.0|0| 400m warm-up, 11x100 off 1.55: 500 easy, knackered!|2|
ThOnda |3.5|3.5|0.0| Just enjoying water during lunch break|2
Cottonballs |5.6|5.6|0| |4
2old4dacold |10|10|0|speed endurance|3

6.6km
WARM UP
• 20mins warm up, mixture of strokes, drills and stretches. Approx 1k.

DRILL WORK
• Kicking - 12 x 50metres. 15 secs rest between each. Medley order.

• 10 x 200metres, pulling with paddles, swim and rest off 3.30. With paddles on, you are looking at sub 2m 40secs on each one.

ROTATING MEDLEYS (Where each Medley consists of 3 strokes only, not 4)
• 8 rotating medleys with 20 secs rest

HARD ENDURANCE – 'FARTLEK TRAINING'
• 10 x 100metres with 'Active 50m Rest' Active rest

SPRINTS
• 10 x 50m, very fast, swim and rest off 1min

COOL DOWN
• 50metres sculling feet first
• 50metres sculling head first
• 300m cool down

Amprodude · 16-01-2013 11:41PM

Name|Distance (km)|--Pool--|--0W--|last session|# of swims
Biomed32 |5.2|5.2|0||
Seaswimmer |11.8|11.8|0||6
Kurt Godel |17.3|17.3|0|First time using a pull bouy. Then 10x25 fast, gliding on top of the water|
Okane1 |55.3|55.3|0| See below |11
Ben D Bus |11.3|11.3|0||8
monkey9 |38|38|0||
Finelli |29.5|29.5|0||
Kevin |6.35|5.35|1.0||
Valerie |6.7|6.7|0||
Amprodude |22.3|22.3|0| 3km. mixed training |8|
Martin6651 |4.2|0|4.2||
Donelson |5.1|5.1|0|1200m just to make it an even 2km for the week|
MickMc |6.0|6.0|0|2k freestyle|
Rented Mule |22.2|22.2|0||
To Arthur! |6.3|6.3|0|2.5km Mixed Freestyle, Backstroke & Breaststroke |3|
Madm|25.7|25.7|0|2.6k, 2 sets 5 x 100,50im,5x75,50,25|8
Ocisorrenta|18.6|17.6|1.0| 3.1k |8|
shotgunmcos|16.2|16.2|0|1.8k chasing 2 fish, fast and furious|5
wfdrun|16.2|16.2|0|2.5k freestyle no pull/fins|8
fionn_mac |9.3|9.3|0| 3.3km. 4x[100,200,400] hold 1.30 pace |3|
LifesaverNiall |1.0|1.0|0| 1.0km. 250m Front Crawl, Breaststroke, Side Stroke and Inverted Breaststroke|
cjt156 |4.0|4.0|0| 400m warm-up, 11x100 off 1.55: 500 easy, knackered!|2|
ThOnda |3.5|3.5|0.0| Just enjoying water during lunch break|2
Cottonballs |5.6|5.6|0| |4
2old4dacold |10|10|0|speed endurance|3

monkey9 · 16-01-2013 11:51PM

Name|Distance (km)|--Pool--|--0W--|last session|# of swims
Biomed32 |5.2|5.2|0||
Seaswimmer |11.8|11.8|0||6
Kurt Godel |17.3|17.3|0|First time using a pull bouy. Then 10x25 fast, gliding on top of the water|
Okane1 |55.3|55.3|0| See below |11
Ben D Bus |11.3|11.3|0||8
monkey9 |41.5|41.5|0||
Finelli |29.5|29.5|0||
Kevin |6.35|5.35|1.0||
Valerie |6.7|6.7|0||
Amprodude |22.3|22.3|0| 3km. mixed training |8|
Martin6651 |4.2|0|4.2||
Donelson |5.1|5.1|0|1200m just to make it an even 2km for the week|
MickMc |6.0|6.0|0|2k freestyle|
Rented Mule |22.2|22.2|0||
To Arthur! |6.3|6.3|0|2.5km Mixed Freestyle, Backstroke & Breaststroke |3|
Madm|25.7|25.7|0|2.6k, 2 sets 5 x 100,50im,5x75,50,25|8
Ocisorrenta|18.6|17.6|1.0| 3.1k |8|
shotgunmcos|16.2|16.2|0|1.8k chasing 2 fish, fast and furious|5
wfdrun|16.2|16.2|0|2.5k freestyle no pull/fins|8
fionn_mac |9.3|9.3|0| 3.3km. 4x[100,200,400] hold 1.30 pace |3|
LifesaverNiall |1.0|1.0|0| 1.0km. 250m Front Crawl, Breaststroke, Side Stroke and Inverted Breaststroke|
cjt156 |4.0|4.0|0| 400m warm-up, 11x100 off 1.55: 500 easy, knackered!|2|
ThOnda |3.5|3.5|0.0| Just enjoying water during lunch break|2
Cottonballs |5.6|5.6|0| |4
2old4dacold |10|10|0|speed endurance|3

Fluffycloud · 17-01-2013 12:17AM

Fluffy cloud 60 lengths 0f 25 pool. Just trainglot to get back into it. À étage s'immerge but lové it. Want to do better. Was up to 100 Bedford xmas.

Rented Mule · 17-01-2013 01:04AM

Name|Distance (km)|--Pool--|--0W--|last session|# of swims
Biomed32 |5.2|5.2|0||
Seaswimmer |11.8|11.8|0||6
Kurt Godel |17.3|17.3|0|First time using a pull bouy. Then 10x25 fast, gliding on top of the water|
Okane1 |55.3|55.3|0| See below |11
Ben D Bus |11.3|11.3|0||8
monkey9 |41.5|41.5|0||
Finelli |29.5|29.5|0||
Kevin |6.35|5.35|1.0||
Valerie |6.7|6.7|0||
Amprodude |22.3|22.3|0| 3km. mixed training |8|
Martin6651 |4.2|0|4.2||
Donelson |5.1|5.1|0|1200m just to make it an even 2km for the week|
MickMc |6.0|6.0|0|2k freestyle|
Rented Mule |26.6|26.6|0|4.4km Mix of Free/IM stroke drills |
To Arthur! |6.3|6.3|0|2.5km Mixed Freestyle, Backstroke & Breaststroke |3|
Madm|25.7|25.7|0|2.6k, 2 sets 5 x 100,50im,5x75,50,25|8
Ocisorrenta|18.6|17.6|1.0| 3.1k |8|
shotgunmcos|16.2|16.2|0|1.8k chasing 2 fish, fast and furious|5
wfdrun|16.2|16.2|0|2.5k freestyle no pull/fins|8
fionn_mac |9.3|9.3|0| 3.3km. 4x[100,200,400] hold 1.30 pace |3|
LifesaverNiall |1.0|1.0|0| 1.0km. 250m Front Crawl, Breaststroke, Side Stroke and Inverted Breaststroke|
cjt156 |4.0|4.0|0| 400m warm-up, 11x100 off 1.55: 500 easy, knackered!|2|
ThOnda |3.5|3.5|0.0| Just enjoying water during lunch break|2
Cottonballs |5.6|5.6|0| |4
2old4dacold |10|10|0|speed endurance|3

Finelli · 17-01-2013 10:28AM

Name|Distance (km)|--Pool--|--0W--|last session|# of swims
Biomed32 |5.2|5.2|0||
Seaswimmer |11.8|11.8|0||6
Kurt Godel |17.3|17.3|0|First time using a pull bouy. Then 10x25 fast, gliding on top of the water|
Okane1 |55.3|55.3|0| See below |11
Ben D Bus |11.3|11.3|0||8
monkey9 |41.5|41.5|0||
Finelli |34|34|0||8
Kevin |6.35|5.35|1.0||
Valerie |6.7|6.7|0||
Amprodude |22.3|22.3|0| 3km. mixed training |8|
Martin6651 |4.2|0|4.2||
Donelson |5.1|5.1|0|1200m just to make it an even 2km for the week|
MickMc |6.0|6.0|0|2k freestyle|
Rented Mule |26.6|26.6|0|4.4km Mix of Free/IM stroke drills |
To Arthur! |6.3|6.3|0|2.5km Mixed Freestyle, Backstroke & Breaststroke |3|
Madm|25.7|25.7|0|2.6k, 2 sets 5 x 100,50im,5x75,50,25|8
Ocisorrenta|18.6|17.6|1.0| 3.1k |8|
shotgunmcos|16.2|16.2|0|1.8k chasing 2 fish, fast and furious|5
wfdrun|16.2|16.2|0|2.5k freestyle no pull/fins|8
fionn_mac |9.3|9.3|0| 3.3km. 4x[100,200,400] hold 1.30 pace |3|
LifesaverNiall |1.0|1.0|0| 1.0km. 250m Front Crawl, Breaststroke, Side Stroke and Inverted Breaststroke|
cjt156 |4.0|4.0|0| 400m warm-up, 11x100 off 1.55: 500 easy, knackered!|2|
ThOnda |3.5|3.5|0.0| Just enjoying water during lunch break|2
Cottonballs |5.6|5.6|0| |4
2old4dacold |10|10|0|speed endurance|3

mickmc7 · 17-01-2013 12:07PM

Name|Distance (km)|--Pool--|--0W--|last session|# of swims
Biomed32 |5.2|5.2|0||
Seaswimmer |11.8|11.8|0||6
Kurt Godel |17.3|17.3|0|First time using a pull bouy. Then 10x25 fast, gliding on top of the water|
Okane1 |55.3|55.3|0| See below |11
Ben D Bus |11.3|11.3|0||8
monkey9 |41.5|41.5|0||
Finelli |34|34|0||8
Kevin |6.35|5.35|1.0||
Valerie |6.7|6.7|0||
Amprodude |22.3|22.3|0| 3km. mixed training |8|
Martin6651 |4.2|0|4.2||
Donelson |5.1|5.1|0|1200m just to make it an even 2km for the week|
MickMc |8.0|8.0|0|2k freestyle: 1600 steady, 400 warmdown|4|
Rented Mule |26.6|26.6|0|4.4km Mix of Free/IM stroke drills |
To Arthur! |6.3|6.3|0|2.5km Mixed Freestyle, Backstroke & Breaststroke |3|
Madm|25.7|25.7|0|2.6k, 2 sets 5 x 100,50im,5x75,50,25|8
Ocisorrenta|18.6|17.6|1.0| 3.1k |8|
shotgunmcos|16.2|16.2|0|1.8k chasing 2 fish, fast and furious|5
wfdrun|16.2|16.2|0|2.5k freestyle no pull/fins|8
fionn_mac |9.3|9.3|0| 3.3km. 4x[100,200,400] hold 1.30 pace |3|
LifesaverNiall |1.0|1.0|0| 1.0km. 250m Front Crawl, Breaststroke, Side Stroke and Inverted Breaststroke|
cjt156 |4.0|4.0|0| 400m warm-up, 11x100 off 1.55: 500 easy, knackered!|2|
ThOnda |3.5|3.5|0.0| Just enjoying water during lunch break|2
Cottonballs |5.6|5.6|0| |4
2old4dacold |10|10|0|speed endurance|3

2013 Swim Log

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