October week 3 - 14 - 20/10


"swimmer's shoulder"... this week is all about my sore arm/ shoulder .... It started on Wednesday, I have been resting, using cream, taking ibuprofen so far nothing is helping ..... I am going to see physiotherapist on Thursday (24/10) ....

Monday -  Gym day 9 program 1   - 60 min ( leg - 7kg, chest & back - 12kg)
 
Tuesday - Day off

Wednesday   - Morning swim - 90min
                        Evening swim - 30 min   ( sore arm/shoulder)

Thursday -  Day off

Friday - Gym day 1 of Program 2   60min (easy)

Saturday - Day off

Sunday -  Swim  -  40min ( easy swim - sore arm/shoulder)


Total/water - 2 h 40 min
Total/gym - 2 h.

British Gas ASA National Masters and Senior Age Group Championships - From Friday 25th October to Sunday 27th October.

I will be swimming :     my entered time                                my goals

50m freestyle -            00:32.00                                               00:29,90
100m freestyle -          01:08.00                                               01:05.90
200m freestyle -          02:27.00                                               02:25.90
400m freestyle -          04:59.00                                               04:59.00
800m freestyle -          10:00.00                                               09:59.90
100m IM -                   01:15.00                                               01:15.00

October week 2 - 07 - 13/10

Very hard week, felt tired and with no energy, had some health problems as well ;-( .. 4 days off!!

Monday - day off

Tuesday - day off

Wednesday  - morning swim - 80min    (hard - very slow 50m f. 35-37, 100m f. 1:18- 1:21)
                       Gym day 7 -  at home - 50 min.
                       Evening swim  - 60min ( quite fast swim - 7 x 100m f. - 1:13 - 1:15)

Thursday  -   day off

Friday -     Gym - day 8 - 70m  ( legs - 7kg, chest & back - 12kg)

Saturday -  day off

Sunday -  swim - 80min ( 4 x 100 fr. - 10s rest between each 100 - 1:10, 15, 17, 17 - 4:59 + 0:30

 

 

 

 Total/water - 3h 40min
  Total/gym - 2h

October week 1  - 01/10 - 06/10
Very good week, feeling stronger.

Monday - day off

Tuesday - day off

Wednesday  - morning swim - 90min    ( 50s - 37- 39, 100s f. 1:17-1:19, 200mf 2:42)
                       Gym day 5   - 90min   ( legs - 6kg, chest & back - 12kg + 25min easy run)

                     Evening swim  - 60min ( easy swim - drills)

Thursday  -   evening swim - 90min ( 50m freestyle - 0;31)

Friday -     Gym - day 6 - 90m  ( legs - 6kg, chest & back - 12kg + 25min easy run - 3km)

Saturday - morning swim - 60min ( tired -sore after gym)

Sunday -  swim - 90min ( 100m freestyle - 1:08,58)


Total/water - 6h 30min
Total/gym - 3h

    Jun / July   - 11h.
   August - 21h 15min
   September  - 32h 30min

Week 1 -     7h  30min + 2h = 9h 30min
Week 2 -     5h + 0h = 5h
Week 3 -     6h. 20min + 2h 20min = 8h  40min
Week 4 -     6h  30min + 2h. 50min = 9h 20min                       = Total - 32 hours 30min

September week 4  - 23/09 - 29/09

Great week !

Monday - day off

Tuesday - day off

Wednesday  - morning swim - 90min   (lots of drills and kicks - 3,4km)

                       Gym - day 3   - 80min   ( legs - 4kg, chest & back - 12kg + 10min easy run)

                      evening swim  - 60min ( very tired - heavy swim)

Thursday  -   evening swim - 90min ( still tired - 2 x 50m freestyle - 33,34)

Friday -    Day off  ( rest time - still very sore from gym work)

Saturday - morning swim - 60min ( tired - 100's m freestyle - 1:15..17)

                  Gym - day 4  - 90min  ( legs - 5kg,  chest & back - 12kg + 20min leg session )

Sunday -  swim - 90min ( 10 x 100m freestyle - 1:11, 13, 13, ....14 + 10 x 50m freestyle - 34-35)


Total/water - 6h 30min
Total/gym - 2h 50min

 

 

 

 

 

                        

September week 3  - 16/09 - 22/09

It was a great week - I have been working hard in the pool and gym as well.


Monday  - day off  ( working day in office)

Tuesday  - day off ( working day in office)

Wednesday  - Morning swim - 90 min ( lots of drills)
                     
                      Evening swim - 60 min  ( 4 x 100m freestyle - 1:12, 1:13, 1:14, 1:14)

Thursday -   Gym session - 70 min  ( 1st day of program 1)

                    Evening swim - 90 min  ( fast swim)

Friday - Gym session - 70 min  ( 2nd day of program 1)

Saturday   -  morning swim - 50 min ( easy swim - very very sore)

Competition   -   50m breaststroke  - 0: 39, 57      - My person best was 0: 40,58   

                           100m freestyle  - 2:27, --         ( 1st 100m - 1:08 - wow - very pleased !!

Sunday -  swim - 90 min   ( 6 x 50m freestyle - 32,32, 33, 32, 33, 32)


Total/water - 6 h 20min
Total/gym -  2 h 20min