I started a thread here where I wrote a specific swim goal to achieve by end of March. I wanted to state my goal, share my prep and progress and see how we go. I thought others might want to do the same. If so chuck them in here too! I might throw in a photo or two cause I’m lucky to get to swim in some nice places.
To refresh my goal for a meet at end of march was (in priority order)
- 100m LCM free < 1:00
- 50m LCM free < 28:00
- 50m LCM fly < 30:00
This was the end of my first week. It was all over the place with family events and travel for xmas but it was a nice time with my family. The goal for this week was just to stay active and get in some good quality sessions. In the end I got 2 pretty high quality pool sessions (a max speed & dive/starts session, and a speed endurance session) and 2 open water fitness sessions. Here is an outline of my week:
Monday: Speed Endurance Session
- 500m mixed misc warm up
- 8 x hard 25m free on 90secs, few mins rest after finishing the 8 reps
- 5 x hard 50m free on 90secs, few mins rest after finishing the 5 reps
- 3 x hard 100m free on 90secs (completely died on these hardly could finish)
Tues:
- easy 8km jog with the kids
Wed
- easy 8km jog with the kids
Friday: Ocean swim / fitness session
- 1hr in & outs session at beach. Hard session. Today we had small ~1-1.5m swell with choppy / messy / windy conditions. These are done in different ways but today we just get out behind the break as quick as possibly (~70m maybe?), wait till everyone makes it out, then when a good wave comes catch it & race to the beach. Good fun and hard work!
Saturday: Speed session
first 45:00 gym session (squat, plyometrics, mobility, etc )
then 45:00 pool session :
- 5:00 warm up
- 10 x 25m ME free from blocks on 3:00
- 4 x 25m hard kick w fins (2 on back, 2 on front)
Sunday: 45:00 ocean swim.