Week 7: Steady she goes….

I was happy enough with this weeks training save for the fact that I yet again haven’t got out on my bike! Sean, my husband took the kids to Dublin on Tuesday evening so I had the first night of unbroken sleep in ages. I felt good Wednesday luckily enough as I swam 3k that morning and ran over 13k in the evening….a lot for me! I decided to take Thursday as a rest day even though I usually get out for a nice run I decided I would let my body recover a little and do some much needed housework while the kids were still away. My sister was down Friday evening so I missed the track session but I sure made up for it Saturday when I managed to get 16k done…great prep for Craughwell 10. I am happy enough with my training these days…now if only the kids weren’t wide awake at 6.30pm on the mornings when I leave for swimming all would be fine! Totals: Swim total 7.2km Run total: 29.7km

Monday: Rest

Tuesday:

Swim 2,300m

Main Set (1,800m)
	2 x	25m fast kick
	4 x	50m Finger tip drill
	1 x	200m concentrate on good recovery
	2 x	25m fly kick on your back
	4 x	50m Single arm, arm by side, breathe to non working side
	1 x	200m concentrate on body rotation
	2 x	25m fast kick on your back
	4 x	25m EVF Drill/ 25m EVF Freestyle with pull bouy***
	1 x	200m concentrate on High Elbow
	2 x	25m fly kick on your back
	4 x	50m drill Catch-up breath every stroke
	1 x	200m concentrate on pull & push

Wednesday:

Swim: 3000m

Main Set (3,000m)
	10 x	200m swim	3' 30" SI
	10 x	100m swim	1' 50"SI

Run:  13.7km. 14 x 400m at 85% with a 400m lap of jogging in between each set.

Thursday: Rest

Friday:

Swim: 1,900m

Warmup (900m)				00:30
	1 x	600m (75m swim/ 25m IM order)		00:35
	4 x	50m (15m Sprint / 35m recovery)		00:40
	1 x	100m easy		00:45
				00:50
Main Set (850m)				00:55
	1 x	200m @ 95%		01:00
	1 x	100m Easy		01:05
	2 x	100m @ 90%	2' RI	01:10
	1 x	100m Easy		01:15
	2 x	50m @ 90%	1'30" RI	01:20
	1 x	100m Easy		01:25
	2 x	25m FAST	30" RI	01:30

Saturday:  

Run: 16km Long steady run. Weather was good and I felt very well throughout the run. 86mins so starting to get back to running at my pre kids pace!

Sunday: Rest