2013 Swim Log

Name|Distance (km)|Pool|0W
Biomed32 |1|1|0
Seaswimmer |3.8|3.8|0|
Kurt Godel |3.55|3.55|0
Okane1 |16.5|16.5|0
Ben D Bus |2.2|2.2|0
monkey9 |8.5|8.5|0
Finelli |6|6|0
Kevin |3.9|2.9|1.0
Valerie |4.7|4.7|0
Amprodude |4.6|4.6|0
Martin6651 |1.0|0|1.0
Donelson |2.0|2.0|0
MickMc |2.0|2.0|0
Rented Mule |2.5|2.5|0
To Arthur! |2.8|2.8|0
Madm|6|6|0


That's me off the mark so!

Name|Distance (km)|Pool|0W
Biomed32 |1|1|0
Seaswimmer |3.8|3.8|0|
Kurt Godel |3.55|3.55|0
Okane1 |20.3|20.3|0
Ben D Bus |2.2|2.2|0
monkey9 |11|11|0
Finelli |6|6|0
Kevin |3.9|2.9|1.0
Valerie |4.7|4.7|0
Amprodude |4.6|4.6|0
Martin6651 |1.0|0|1.0
Donelson |2.0|2.0|0
MickMc |2.0|2.0|0
Rented Mule |2.5|2.5|0
To Arthur! |2.8|2.8|0
Madm|6|6|0

shotgunmcos wrote: »

Added an optional column based on an idea in the last thread. Can take out again if not wanted. How about # of swims or avg swim? Anything else worth tracking?

What do you mean by last session? Is it the point in km you were at before you added to it?

Or is it the distance (km) you did in last session of your swim?

Sorry for the questions.

Name|Distance (km)|Pool|0W|last session
Biomed32 |1|1|0|
Seaswimmer |3.8|3.8|0|
Kurt Godel |3.55|3.55|0|
Okane1 |24.3|24.3|0|4km. sets of 200m IM and 100m FC
Ben D Bus |2.2|2.2|0|
monkey9 |11|11|0|
Finelli |6|6|0|
Kevin |3.9|2.9|1.0|
Valerie |4.7|4.7|0|
Amprodude |4.6|4.6|0|
Martin6651 |1.0|0|1.0|
Donelson |2.0|2.0|0|
MickMc |2.0|2.0|0|
Rented Mule |2.5|2.5|0|
To Arthur! |2.8|2.8|0|
Madm|6|6|0|
shotgunmcos|7|7|0|4

Name|Distance (km)|Pool|0W|last session
Biomed32 |1|1|0|
Seaswimmer |3.8|3.8|0|
Kurt Godel |9.80|9.80|0|3.5km steady, focus on arms
Okane1 |24.3|24.3|0|4km. sets of 200m IM and 100m FC
Ben D Bus |2.2|2.2|0|
monkey9 |11|11|0|
Finelli |13.5|13.5|0|
Kevin |3.9|2.9|1.0|
Valerie |4.7|4.7|0|
Amprodude |6.6|6.6|0| 2km. mix of all strokes.
Martin6651 |2.1|0|2.1|
Donelson |3.1|3.1|0|
MickMc |2.0|2.0|0|
Rented Mule |2.5|2.5|0|
To Arthur! |2.8|2.8|0|
Madm|6|6|0|
shotgunmcos|7|7|0|4
wfdrun|4|4|0|1.6| freestyle incl pull/fins

Name|Distance (km)|Pool|0W|last session
Biomed32 |1|1|0|
Seaswimmer |3.8|3.8|0|
Kurt Godel |9.80|9.80|0|3.5km steady, focus on arms
Okane1 |24.3|24.3|0|4km. sets of 200m IM and 100m FC
Ben D Bus |2.2|2.2|0|
monkey9 |11|11|0|
Finelli |13.5|13.5|0|
Kevin |3.9|2.9|1.0|
Valerie |4.7|4.7|0|
Amprodude |6.6|6.6|0| 2km. mix of all strokes.
Martin6651 |2.1|0|2.1|
Donelson |3.1|3.1|0|
MickMc |2.0|2.0|0|
Rented Mule |2.5|2.5|0|
To Arthur! |2.8|2.8|0|
Madm|6|6|0|
shotgunmcos|7|7|0|4
wfdrun|4|4|0|1.6| freestyle incl pull/fins
fionn_mac |6.0|6.0|0| 3.3km. broken 400s IM+50s fs.


The extra column is a good idea. Is there any interest in people detailing their current/fav session after the table? Not all the time, only if they enjoyed it/feel its worth sharing. Okane1 did it last year I think for a couple of 6k sets, it was inspiring:) Could be handy reference for others when bored or looking for ideas for a session? or maybe that's for a separate thread?
PS fair play to martin6651 - 100% OW! keep it up:P

Name|Distance (km)|Pool|0W|last session
Biomed32 |1|1|0|
Seaswimmer |3.8|3.8|0|
Kurt Godel |9.80|9.80|0|3.5km steady, focus on arms
Okane1 |24.3|24.3|0|4km. sets of 200m IM and 100m FC
Ben D Bus |2.2|2.2|0|
monkey9 |11|11|0|
Finelli |13.5|13.5|0|
Kevin |3.9|2.9|1.0|
Valerie |4.7|4.7|0|
Amprodude |6.6|6.6|0| 2km. mix of all strokes.
Martin6651 |2.1|0|2.1|
Donelson |3.1|3.1|0|
MickMc |2.0|2.0|0|
Rented Mule |2.5|2.5|0|
To Arthur! |2.8|2.8|0|
Madm|6|6|0|
Ocisorrenta|6.6|6.6|0|2.6k
shotgunmcos|7|7|0|4
wfdrun|4|4|0|1.6| freestyle incl pull/fins
fionn_mac |6.0|6.0|0| 3.3km. broken 400s IM+50s fs.

Rented Mule wrote: »

Name|Distance (km)|Pool|0W|last session
Biomed32 |1|1|0|
Seaswimmer |3.8|3.8|0|
Kurt Godel |9.80|9.80|0|3.5km steady, focus on arms
Okane1 |24.3|24.3|0|4km. sets of 200m IM and 100m FC
Ben D Bus |2.2|2.2|0|
monkey9 |11|11|0|
Finelli |13.5|13.5|0|
Kevin |3.9|2.9|1.0|
Valerie |4.7|4.7|0|
Amprodude |6.6|6.6|0| 2km. mix of all strokes.
Martin6651 |2.1|0|2.1|
Donelson |3.1|3.1|0|
MickMc |2.0|2.0|0|
Rented Mule |4.5|4.5|0|
To Arthur! |2.8|2.8|0|
Madm|6|6|0|
Ocisorrenta|6.6|6.6|0|2.6k
shotgunmcos|7|7|0|4
wfdrun|4|4|0|1.6| freestyle incl pull/fins
fionn_mac |6.0|6.0|0| 3.3km. broken 400s IM+50s fs.
LifesaverNiall |1.0|1.0|0| 250m FrontCrawl, SideStroke, InvertedBreastStroke and BreastStroke

Better late than never, hopefully when i get back to college I'll get into a good routine!

Name|Distance (km)|Pool|0W|last session
Biomed32 |1|1|0|
Seaswimmer |3.8|3.8|0|
Kurt Godel |9.80|9.80|0|3.5km steady, focus on arms
Okane1 |24.3|24.3|0|4km. sets of 200m IM and 100m FC
Ben D Bus |3.5|3.5|0|
monkey9 |11|11|0|
Finelli |13.5|13.5|0|
Kevin |3.9|2.9|1.0|
Valerie |4.7|4.7|0|
Amprodude |10.1|10.1|0| 3.5km. sets of 200m freestyle and breastroke.
Martin6651 |2.1|0|2.1|
Donelson |3.1|3.1|0|
MickMc |2.0|2.0|0|
Rented Mule |4.5|4.5|0|
To Arthur! |2.8|2.8|0|
Madm|6|6|0|
Ocisorrenta|6.6|6.6|0|2.6k
shotgunmcos|7|7|0|4
wfdrun|4|4|0|1.6| freestyle incl pull/fins
fionn_mac |6.0|6.0|0| 3.3km. broken 400s IM+50s fs.

Name|Distance (km)|Pool|0W|last session
Biomed32 |1|1|0|
Seaswimmer |3.8|3.8|0|
Kurt Godel |9.80|9.80|0|3.5km steady, focus on arms
Okane1 |31.3|31.3|0|7km, as below
Ben D Bus |3.5|3.5|0|
monkey9 |11|11|0|
Finelli |13.5|13.5|0|
Kevin |3.9|2.9|1.0|
Valerie |4.7|4.7|0|
Amprodude |10.1|10.1|0| 3.5km. sets of 200m freestyle and breastroke.
Martin6651 |2.1|0|2.1|
Donelson |3.1|3.1|0|
MickMc |2.0|2.0|0|
Rented Mule |4.5|4.5|0|
To Arthur! |2.8|2.8|0|
Madm|6|6|0|
Ocisorrenta|9.2|9.2|0|2.6k
shotgunmcos|7|7|0|4
wfdrun|4|4|0|1.6| freestyle incl pull/fins
fionn_mac |6.0|6.0|0| 3.3km. broken 400s IM+50s fs.


7km
WARM UP
Pyramid - 50m, 100m, 150m, 200m, 150m, 100m, 50m.
Take 15 secs rest between each distance and start to pick the speed up on the decent.

DRILL WORK
All with a pullbuoy. 30 secs rest between each distance
• 400m, normal f/c pulling
• 300m catch up –
• 200m single arm
• 100 normal f/c

MORE DRILLS - FLIPPER WORK - BUTTERLY
10 x 50m as follows, 15 secs rest between each
• First 50m = Do 1 single arm butterfly (R), and 1 single arm butterly (L), then 1 double arm (so normal Fly)
• Second 50m = Do 2 Single arm (R), 2 Single arm (L), 2 Double arms (Fly)
• Third 50m = Do 3 Single arm (R), 3 Single arm (L), 3 Double arms (Fly)
Keep pattern going until you are swimming 50m doing 5 of each, then start at 1 again

HARD ENDURANCE - 3K SPLIT
15 x 200m, alternating straight 200m, then a split 200m as follows – all off 3.20secs
• Odds = Straight 200
• Evens = 50m off 50, 100m off 1.40, 50m off 50
Keep the pattern going for 15 x 200m's

STAMINA BUILDING
• Timed 400m paddles/flippers. Swim this as fast as you can and really work those flippers.

SPRINTS
• 10 x 100 sprints, swim and rest off 1.45 (all sub 80)

COOL DOWN
• 400m easy

Name|Distance (km)|--Pool--|--0W--|last session|# of swims
Biomed32 |1|1|0||
Seaswimmer |3.8|3.8|0||
Kurt Godel |9.80|9.80|0|3.5km steady, focus on arms|
Okane1 |31.3|31.3|0|7km, as below|
Ben D Bus |3.5|3.5|0||
monkey9 |11|11|0||
Finelli |13.5|13.5|0||
Kevin |3.9|2.9|1.0||
Valerie |4.7|4.7|0||
Amprodude |10.1|10.1|0| 3.5km. sets of 200m freestyle and breastroke.|
Martin6651 |2.1|0|2.1||
Donelson |3.1|3.1|0||
MickMc |2.0|2.0|0||
Rented Mule |4.5|4.5|0||
To Arthur! |3.8|3.8|0|1km Mixed Freestyle & Breaststroke |
Madm|6|6|0||
Ocisorrenta|9.2|9.2|0|2.6k |
shotgunmcos|10.6|10.6|0|3.6km inc main set of 4*200/4*50/4*100/4*200|3
wfdrun|4|4|0|1.6 freestyle incl pull/fins|
fionn_mac |6.0|6.0|0| 3.3km. broken 400s IM+50s fs. |


Flippin hell Okane.. epic set :eek:

okane1 wrote: »

Lucky to finish it, cramped pretty bad near the end of the last set. 2.5hrs in the pool. Wrecked now.

That's very impressive okane1. Fair play to you. Great training session.