Monthly Archives: October 2015

2 DAYS OUT USC Pool – Aerobic Pacing Session Gentle warm up for the shoulder (was ok) Warm Up:  1000m 400 BK 2 x (50 BR, 50 BK) 200 FS-IM 100 FS Pull with Paddles – nice and long 100 … Continue reading →

3 DAYS OUT: Morning Cycle: THen … To swim or not to swim … Decided to do a pool session and see if my R shoulder was ok in ‘calm’ water. Sunshine Coast University Pool – easy Aerobic Session – … Continue reading →

4 DAYS OUT Noosa Beach – Pacing Session Bad choice of training location – the swell wasn’t as big as last Monday, but the ocean was way more ‘messy’. Tweaked my R shoulder trying to clear my head enough to … Continue reading →

Sleeman Centre – Outdoor pool – easy session 5 DAYS OUT Warm Up:  600m Recovery:  400m EN-2:  500m 5 x 100 FS on 1:40, swim 1:30 @ 70 strokes / min Swim Down:  500m

Sunshine Coast University pool – Pacing Session Warm Up:  1000m EN-2: 800 8 x 100 on 1:40, swim 1:30 @ 70 strokes/min Recovery: 300m 200 BK 100 mix 200 FS-IM Swim Down:  400m  

Noosa – Aerobic – flat water session Warm Up:  600m over to far side of little cove Recovery:  600m Back to surf club EN-1:  1600m 4 x 400m LAP:  200m 2 x run-in, sprint out 70m, 30 sec rest, strong … Continue reading →

Noosa Beach – Aerobic Session Not exactly the conditions for a ‘gentle’ aerobic session. Wind was very strong from the North. The swell was big and the shore breaks were spread over a big zone. It was quite a blast … Continue reading →

Open Water Race Pace Session – Full Race simulation – Noosa Beach Warm Up:  1000m Race Pace:  1000m  – Time as a separate session Start at rock groin end Run in Swim out 150, over 200, in 150 Run out … Continue reading →

Open Water Aerobic Session at Noosa Beach Great conditions – ESE wind – so in the lee of the headline decent swell and a dumping shore break 22C Warm Up:  600m EN-1:  1800m 3 x 500m segments 300 m segment … Continue reading →

Quality Session – LC at Commonwealth Games Pool – Sleeman Aquatic Centre Brisbane Hey FINALLY!!! An indoor pool kept at a reasonable temperature for training! What a novel concept! Warm Up:  1000m EN-2: 1900 50    on 1:00,   swim 0:45 50    … Continue reading →

Aerobic Session – Noosa Beach Warm Up:  600m – to Little Cove EN-1:  1800m 3 x 600m Recovery:  300m Power:  300m 3 x [ – Run In – Work through waves to approx. 75m – 30 sec rest – Swim … Continue reading →

University of Sunshine Coast Pool – Race Pace session Warm Up:  600m EN-1:  800m 200 FS Pull on 3:15 200 BK on 15 sec 200 FS on 3:15 200 FS-IM Race Pace:  900m 200 FS Fast on 3:15, swim 2:55 … Continue reading →

HR too high in AM – tired – headache – cancelled swim session Noosa Beach – Aerobic / Recovery Session Warm Up:  600m Easy swim to Little Cove Recovery: Easy swim back to Surf Club EN-1:  400m Swim to Rock … Continue reading →

Race Pace Session – Uni Sunshine Coast Pool Warm Up:  600m EN-1:  400m 200 FS Pull on 3:15 200 FS-IM Race Pace:  700m 200 FS Fast on 3:15, swim 2:55 300 FS Strong on 5:00, swim 4:30 or under 2 … Continue reading →

Noosa Ocean – Aerobic Session Warm Up:  600m EN-1:  1800m 3 x 500m 300m Power:  300m 6 x [ – Run In – Work through waves to approx. 75m – 30 sec rest – Swim Back to Beach with waves … Continue reading →

Quality Session – LC at … Warm Up:  600m EN-1:  500m 200 FS Pull 100 BK 200 FS-IM EN-2: 1000 50    on 1:00,   swim 0:43  100 on 2:00,   swim 1:26  150 on 3:00,   swim 2:09  200 on 4:00,   swim 2:52  … Continue reading →

Aerobic Noosa Open Water session I had the Garmin set for WU … 5 x 300 on 1:00 rest and the SD … but couldn’t hear or feel the ends of the 300m repeats … the path looks a little … Continue reading →

Race Pace Session – University of the Sunshine Coast Pool Warm Up:  600m EN-1:  500m 200 FS Pull on 3:15, swim 3:00 (new paddles – great!) 100 BK on 2:00, swim 1:45 200 FS-IM EN-2:  250m 4 x 50 FS … Continue reading →

Noosa Beach – Aerobic session 22C – too warm in the 5mm sleeveless wetsuit calm with a small swell Enter at the Groin – M pattern to Surf Club Surf Club to Hidden Beach and back Surf Club to Groin … Continue reading →

First Session Down Under – Tues 6-Oct-2015 Aerobic LC pool session – Cotton Tree pool – ASAP after landing Warm Up:  600m EN-1:  1200m 200 FS Pull on 3:15, swim 3:00 200 BK on 15sec 200 FS-IM on 15 sec 6 … Continue reading →

Last workout before flying. Clippers Masters session (with some stroke rate work with Cliff) Warm Up:  600m EN-1:  1000m 2 x 200 FS Pull on 3:15 100 BK on 2:00 2 x 200 FS on 3:15 Recovery:  200m EN-2:  750m … Continue reading →

Recovery 1/2 week … reduced volume to 60% Warm Up:  600m EN-1:  500m 3 x 100 FS Pull on 1:45 2 x 10 FS on 1:45 Race Pace:  500m Wade through 200 FS Strong on 3:00, swim 2:50 (act:  2:50) … Continue reading →