Week 2 of training....2 sessions in one day..ahhh!

Week 2:

This week I did two run sessions with Craughwell AC; three swim sessions with Galway Bay Masters and a cycle with my hubbie. 4 training sessions last week to 6 this week….a good improvement.

My two hardest days of the week are Wednesday and Friday which involve a morning swim and an evening run. I honestly didn’t think I would be able to do two sessions in one day as I never did more than one training session a day but I surprised myself and even I managed to perform on the evening runs way better than I had expected. Using different muscles and an improved cardiovascular state as a result of my swimming last week both played a part. Sundays traditional long cycle was shortened somewhat as we were in Sligo and between the trip, the kids awake etc we were wrecked! But thanks to my very kind sister who minded our two kids Sean and I managed to get out on the bikes for a short spin of 36k. It was a cold day on the bikes but the scenery from Rosses Point to Strandhill is just breathtaking and keeps the mind off any pain! 

Here is a quick outline of what I did last week: A big jump from last week but well able for it and looking to build!

Monday: rest day

Tuesday: Swim 2,450m (mainly drills)

Warm up: 600m

Main Set (1,750m)
	4 x	50m drill - 6 beat change-over (side-glide)
	1 x	200m concentrate on body balance
	4 x	50m drill single arm (in front)
	1 x	200m concentrate on body rotation
	6x	12.5m sprint	20" SI
	4 x	50m drill catch-up
	1 x	200m concentrate on length of stroke
	4 x	50m drill flex-flex push
	1 x	200m concentrate on power & high elbows
	6x	12.5m sprint	20" SI
	1 x	100m easy

Cool down: 100m

Hard enough session - I thought doing drills was going to be an easier set than the other days of endurance and speed work…NOT!

Wednesday:

Swim 3000m (Endurance)

Warm up 400m

Main Set (2,500m)
	1x	400m swim	6' 45" SI
	3x	200m swim	3' 20" SI
	6x	100m swim	1' 50" SI
	12x	50m swim	55" SI
	6x	50m 25"B"/25 swim	1' 10" SI

Cool down: 100m

Run: 1km warm up followed by 3 x 400m and 2 x 800m:  Total about 7km

No problem running after the endurance swim set – I actually felt good! I thought we were going to be doing a 5k at 60% heart rate so the speed work threw me a little!

Thursday:  Rest Day

Friday:

Swim 2100m Speed work

Warm up: 900m

Main Set (1,100m)
	1 x	200m Swim 85%
	1 x	150m Easy
	3 x	100m Swim 80% - 85%	1' 30" RI
	1 x	150m Easy
	2 x	50m Swim 85%	1'         RI
	1x	100m Easy
	4x	25m sprint	45" SI

Cool down: 200m

Run: 7.35k in total; Warm up followed by Tempo run of 5k.   

Saturday: Rest Day

Sunday;

Cycle 36km slow n easy from Rosses Point to Starandhill and back (Co Sligo)