A few days late into the party.....
Now my training season starts as the water temperature at the university pool has dropped to the 24°C threshold, and the sea following closely.
Pool is 50 m outdoor unheated unless otherwise specified
2020-11-01
rest day for swimming (did a 10 km long training the previous day to start the season) - learnt diving instead and successfully got to CWT -16 m, yeah.
2020-11-02
2020/11/02 14:33
swim @ Stanley Ho Sports Centre
air 29°C
water 26°C
warm up 200 m
single arm drill w/ snorkel 50 + 50 m
catch up w/ snorkel 50 m x 2
swim long stroke 50 + 50 + 100 + 200 + 200 + 100 + 50 m
easy swim 400 m x 2
fast 50 m
total 2000 m
too hot - postpone running plan for a week
2020-11-03
I planned a squad training on that day, but that morning my friend Ali invited to an OW swim in the evening so I added it. The OW swim started at about 16:15 and squad training at 19:15
OW swim
2020/11/03 16:14
Air 25°C
Water 25°C
Wind BF 1
OW swim with Ali - Deep Water Bay round Middle Island
3.67 km, 1:26:21
2020/11/03 19:15
Air 23°C water 25°C
Squad training
Warm up 200 m fins snorkel
(25 m kick 25 swim 25 6-1-6 25 swim) x 4
25 fast 75 easy
50 fast 50 easy
75 fast 25 easy
50 x 12 as 3 easy 1 fast
50 x 10 as 2 easy 1 fast
50 x 4 fast
200 m pull buoy snorkel fins
Total 2600 m
2020-11-04
rest day - took the AIDA 2 written exam and passed, got the cert. Let me call my buddies out and go diving together afterwards!
2020-11-05
USRPT
2020/11/05 07:54
Air 22°C
Water 24°C
USRPT 100 m @ 1'50" / 2'10"
Fails 15, 17
2020-11-06
Swim Lab Friday
2020/11/06 06:30
Air 22°C
Water 24°C
squad training
Warm up fins & snorkel 200 m
(25 m side kick, 25 m swim) x 8
50 m x 6 increasing effort
50 m x 4 fast - steady
150 m x 6 @ CSS on 3'15"
(100 m @ CSS + 50 m fast) x 6 on 3'20"
(50 m x 3 @ CSS - 2) x 2 on 3'25"
total 3200 m
As the temperature now is under 24°C, I started running as well
easy run
2020/11/06 08:29
Air 23°C
sports ground lane 4 (423 m), 7 laps, total 2961 m
Now my training season starts as the water temperature at the university pool has dropped to the 24°C threshold, and the sea following closely.
Pool is 50 m outdoor unheated unless otherwise specified
2020-11-01
rest day for swimming (did a 10 km long training the previous day to start the season) - learnt diving instead and successfully got to CWT -16 m, yeah.
2020-11-02
Quote:
swim training 2020/11/02 14:33
swim @ Stanley Ho Sports Centre
air 29°C
water 26°C
warm up 200 m
single arm drill w/ snorkel 50 + 50 m
catch up w/ snorkel 50 m x 2
swim long stroke 50 + 50 + 100 + 200 + 200 + 100 + 50 m
easy swim 400 m x 2
fast 50 m
total 2000 m
too hot - postpone running plan for a week
2020-11-03
I planned a squad training on that day, but that morning my friend Ali invited to an OW swim in the evening so I added it. The OW swim started at about 16:15 and squad training at 19:15
Quote:
OW swim
2020/11/03 16:14
Air 25°C
Water 25°C
Wind BF 1
OW swim with Ali - Deep Water Bay round Middle Island
3.67 km, 1:26:21
Quote:
Swim Lab Tuesday 2020/11/03 19:15
Air 23°C water 25°C
Squad training
Warm up 200 m fins snorkel
(25 m kick 25 swim 25 6-1-6 25 swim) x 4
25 fast 75 easy
50 fast 50 easy
75 fast 25 easy
50 x 12 as 3 easy 1 fast
50 x 10 as 2 easy 1 fast
50 x 4 fast
200 m pull buoy snorkel fins
Total 2600 m
2020-11-04
rest day - took the AIDA 2 written exam and passed, got the cert. Let me call my buddies out and go diving together afterwards!
2020-11-05
Quote:
USRPT
2020/11/05 07:54
Air 22°C
Water 24°C
USRPT 100 m @ 1'50" / 2'10"
Fails 15, 17
2020-11-06
Quote:
Swim Lab Friday
2020/11/06 06:30
Air 22°C
Water 24°C
squad training
Warm up fins & snorkel 200 m
(25 m side kick, 25 m swim) x 8
50 m x 6 increasing effort
50 m x 4 fast - steady
150 m x 6 @ CSS on 3'15"
(100 m @ CSS + 50 m fast) x 6 on 3'20"
(50 m x 3 @ CSS - 2) x 2 on 3'25"
total 3200 m
As the temperature now is under 24°C, I started running as well
Quote:
easy run
2020/11/06 08:29
Air 23°C
sports ground lane 4 (423 m), 7 laps, total 2961 m