2018 Swim Log

Name|Distance (km)|--Pool--|--OW--|last session|# of swims
WeeBushy|31.5|31|0.5|2.5km & 4km|10
Kurt.Godel|24.1|100%|0|focus on length and rotation|12
monkey9|21.5|21.5|0| |10
bazwraf|6|6|0|Slow 1,400m |5
Rented Mule|3.872|3.872|0||1
swimforever|15|14.5|0.5|Fast 5k pool session|4
Griffin100|15|15||The two weeks out of the pool over Christmas has really knocked me back|4
Martin6651 |0.0|0|100%|
cjt156|2.0|2.0|0|4x500m, with the 'fast' lane aul wans... |1
CarrieDzzz|7.1|100%|0|lots of legs followed by 10*100|2

Name|Distance (km)|--Pool--|--OW--|last session|# of swims
WeeBushy|57.5|56.5|1|Weekend swims: 3km & 3km|18
Kurt.Godel|38.7|100%|0|7*200 step test|18
monkey9|32|32|0| |15
bazwraf|12.2|12.2|0|1400m |9
Rented Mule|3.872|3.872|0||1
swimforever|110|109.5|0.5|14km on Saturday, 4km Sunday|19
Griffin100|27.1|27.1|||9
Martin6651 |6.7|0|100%|
cjt156|2.0|2.0|0|4x500m, with the 'fast' lane aul wans... |1
CarrieDzzz|7.1|100%|0|lots of legs followed by 10*100|2


400m warmup
8*(25fist, 25drill, 5s)
7*200free step test off 5:00
200m swimdown

I like the step test, it tells you a lot about yourself and your stroke. The idea is to take your 200PB and add 7 secs for each preceeding one, then swim each one off 5 mins. My 200PB is 2:40 so my targets were 3:22, 3:15, 3:08, 3:01, 2:54, 2:47, 2:40. The first one usually goes way too quick, and I made sure to swim it slow (still was 4 secs under). Back on track for the others: each one just a pinch harder than the previous. I was swimming well, a good long body, good reach and pull, nice kick, BE3... and you hardly notice the extra effort. The penultimate one felt very comfortable, swimming 2:47 with relative ease...

Of course I fecked up the last one, swam like I was panicking, a frantic stroke, BE2, noticible effort and discomfort throughout... and only did 2:45. A 2 sec difference for an awful lot of extra energy, but another lesson in the importance of technique.