When you have a week when you feel tired or a little off on the first session of the week, followed by more training that is disturbed by poor pool etiquette, followed by feeling niggles before a 1 mile track time trial resulting in a really tight piriformis issue which forces needling to be done - it's NOT good. I decided to stay off running for a few days to let things settle so I missed Fridays session on the track. Just about everything this week was off and I still haven’t managed to get out on the bike (but this week it was a pool v bike decision and the pool won!) Sunday I went to Limerick to train in the 50 m pool that I will be racing in next week. All I can say is hopefully next week will be better especially as it ends with my first swimming gala since I was about 12 at the Limerick Long Course Masters championship. Totals: Swim 8k; Run 6.5k
Monday: Rest
Tuesday:
Swim: 2000m
| Main Set (1,500m) | |||
| | 2 x | 25m fast kick | |
| | 4 x | 50m Finger tip drill | |
| | 4 x | 12.5m sprint | 20"SI |
| | 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 | |
| | 4 x | 12.5m sprint | 20"SI |
| | 1 x | 200m concentrate on body rotation | |
| | 2 x | 25m fast kick | |
| | 4 x | 50m ( 25m EVF Drill/ 25m EVF Freestyle with pull bouy) | |
| | 4 x | 12.5m sprint | 20"SI |
| | 1 x | 200m concentrate on High Elbow | |
Wednesday
Swim: 2500m
| Main Set (1,900m) | |||
| | 1 x | 100m fast | |
| | 1 x | 200m easy (75 swim/25 "B" stroke) | |
| | 1 x | 100m fast (50m broken with 20" RI) | |
| | 1 x | 200m easy (75 swim/ 25 "B" stroke) | |
| | 1 x | 100m fast (25m broken with 10" RI) | |
| | 1 x | 200m easy (75 swim/ 25 "B" stroke) | |
| | | | |
| | 10 x | 100m pull with paddles | 1' 45"SI |
Run: 6.5km with 1 mile time trial involved. Not a big runner so I was happy with 7;43…still loads of room for improvement.
Thursday: Rest
Friday:
Swim: 1700m
| Warmup (900m) | |||
| | 1 x | 600m (75m swim/ 25m IM order) | |
| | 4 x | 50m (15m Sprint / 35m recovery) | |
| | 1 x | 100m easy | |
| | | | |
| Main Set (400m) | |||
| | 5 x | 50m swim @ 90% - 95% | 3' RI |
| | 3 x | 50m "B" stroke @ 90% - 95% | 3' RI |
| | | | |
| Cooldown (400m) | |||
| | 1 x | 400m easy | |
Saturday: Active Rest with kids and party for my baby boy who was 2!
Sunday: Swim: 1800m - guesstimate. Training in Limericks 50m pool.
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