100km in January
I'm aiming to 'Swim a Million Metres in 2020' and a kind, technically-minded person has shared a spreadsheet that enables one to keep track of metres, chart weekly and monthly averages (you need to swim 83.33333km per month to reach the goal).
I began the last week of January in Taupō, and although Monday is usually my rest day, I also had an extra rest day on Tuesday when we drove back to Wellington. This meant I had some catching up to do, in order to reach the goal.
On Wednesday I did a 5.066km effort at Freyberg; on Thursday we had squad in the morning, and then I was helping with a triathletes' swim in the evening. I got through 3.2km in the morning, and really wanted to do 2km in the evening, but due to the conditions, this was impossible: just 1.4km achieved, which meant only one thing: I had to do a 7.5km session, all on my lonesome, on Friday 31 January.
Fuelled by a spoonful of peanut butter (Fix and Fogg, of course) and two small bananas, I arrived at Freyberg ready to hit the water at 8am on the dot. However, a small posse of ocean swimmers drinking their coffee in the foyer, requested a Taupō debrief. It was 8.15 before I made it into the pool.
The session was as follows (bearing in mind this is a 33 1/3 metre pool):
200 as 33 bk/33 fr
200 as 33 scull/33 fr
200 as 33 bk/33 scull/33 fr
15 x 100 @ 1.40 kick w/fins (mix of front, back, fly kick) as 66 med/33 fast
300 as 33 drill/33 swim w/fins
Two rounds of
10 x 100 swim
4 @ 1.45; 3@1.40; 3@1.35
(100 backstroke recovery)
Round 1 as swim
Round 2 pull with paddles
18 x 66 @1.10 swim (= 1200)
1 easy, 1 med, 1 fast
2 easy, 2 med, 2 fast
3 easy, 3 med, 3 fast
200 w/fins rotating kick
10 x 66 @ 1.10 pull (no paddles) breathing 3, 4, 5 by 66.
10 x 33 @ .45 swim (with ankle band)
500 loosen as
6x33 careful drills
200 as 33 br/33 bk
100 anything
Then BREAKFAST
This session took me quite a while: I think I finished at 10.45am, taking into account having a chat break with somebody I hadn't seen for ages after the 18x66. He kindly joined me for the 200 rotating kick, 10 x 66 and 10 x 33, which was very helpful.
This effort took me to 100.196km in January.
I began the last week of January in Taupō, and although Monday is usually my rest day, I also had an extra rest day on Tuesday when we drove back to Wellington. This meant I had some catching up to do, in order to reach the goal.
On Wednesday I did a 5.066km effort at Freyberg; on Thursday we had squad in the morning, and then I was helping with a triathletes' swim in the evening. I got through 3.2km in the morning, and really wanted to do 2km in the evening, but due to the conditions, this was impossible: just 1.4km achieved, which meant only one thing: I had to do a 7.5km session, all on my lonesome, on Friday 31 January.
Fuelled by a spoonful of peanut butter (Fix and Fogg, of course) and two small bananas, I arrived at Freyberg ready to hit the water at 8am on the dot. However, a small posse of ocean swimmers drinking their coffee in the foyer, requested a Taupō debrief. It was 8.15 before I made it into the pool.
The session was as follows (bearing in mind this is a 33 1/3 metre pool):
200 as 33 bk/33 fr
200 as 33 scull/33 fr
200 as 33 bk/33 scull/33 fr
15 x 100 @ 1.40 kick w/fins (mix of front, back, fly kick) as 66 med/33 fast
300 as 33 drill/33 swim w/fins
Two rounds of
10 x 100 swim
4 @ 1.45; 3@1.40; 3@1.35
(100 backstroke recovery)
Round 1 as swim
Round 2 pull with paddles
18 x 66 @1.10 swim (= 1200)
1 easy, 1 med, 1 fast
2 easy, 2 med, 2 fast
3 easy, 3 med, 3 fast
200 w/fins rotating kick
10 x 66 @ 1.10 pull (no paddles) breathing 3, 4, 5 by 66.
10 x 33 @ .45 swim (with ankle band)
500 loosen as
6x33 careful drills
200 as 33 br/33 bk
100 anything
Then BREAKFAST
This session took me quite a while: I think I finished at 10.45am, taking into account having a chat break with somebody I hadn't seen for ages after the 18x66. He kindly joined me for the 200 rotating kick, 10 x 66 and 10 x 33, which was very helpful.
This effort took me to 100.196km in January.
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