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Coffs Harbour Aquatic Centre - 25m Indoor Pool

 Warm Up

 300 Free

 Main Set - Pyramid

 50        x8                    @                    45

 100      x4                    @                    1:30

 200      x2                    @                    3:00

 400      x1                    @                    6:00

 200      x2                    @                    3.05

 100      x4                    @                    1:35

 50        x 8                   @                    50

 300 cool down

 TOTAL:                     3400M           

http://www.coffsoceanswims.com/

Coffs Harbour Aquatic Centre - 25m Indoor Pool

 Extra bit 300 free + 500 Free (800 total)

400 Free

400 Buoy

400 Buoy + Paddles

300 Free

300 Catch Up

300 Buoy + Paddles

200 Free

200 Kick (with fins if you want to sook it and cheat)

200 cool down

Running total  36100 - Not bad in a month!

Coffs Harbour Aquatic Centre - 25m Indoor Pool

 (Extra - Not by me - 1000m)

400 Pull buoy + Paddles

300 Catch up

200 Free Medium Hard

100 HARD

500 Free - steady

400 Free - Hard!

300 Pull buoy and paddles

200 Medium/hard

100 cool down

Total 2500 - (3500 with extra bit)

Running total 32600 metres

Coffs Harbour Aquatic Centre - 25m Indoor Pool

Extra:  500 free

            300 kickboard

Warm Up

500 Free

500 paddles only

500 pull buoy only

Main set

5 x (3 x 50) -

        (50, 45, 40)

5 x (3 x 50) -

        (55, 50, 45)

Cool Down

200

Total 3200M (4000m with extra bit)

Running ttotal 30100 metres

Coffs Harbour Aquatic Centre - 25m Indoor Pool

Warm Up

300m freestyle

300m Pull buoy + paddles

300m catch up

 Main Set

20 x 100m on 1.40

 cool down

300m 

Total 3200m

 Good to have a training partner again!

Running Total 26100

 Saturday Morning.  When I am not working or have some other excuse I swim Coffs Harbour Jetty with a group.  The distance is roughly 800 metres each way, but probably a little less so I'll call it 1500 metres.  A rough track mark for the swim is shown on the Google Earth screen capture above.  

 There is a group that meets at the northern end of Jetty Beach Coffs Harbour at 8am every saturday morning.  All are welcome so come along if you are in the area

 Because it is not too warm at the moment, I wear a swimming wetsuit.  That undoubtedly makes it easier to swim, but it is still cold.

 Already thinking about what open water swims to do this summer.  Consulting the website that is the ultimate Australian guide for ocean swimming - www.oceanswims.com

 Credit to Google Earth for picture above. 

Total 22900

Coffs Harbour Aquatic Centre - Indoor 25m

 Warm up

400 Free

400 Pull Buoy + Paddles

400 Catch Up

 main set

1000 metres non stop - hard!

cool down

300 metres

Total 2500metres

So hard to stay motivated swimming by yourself!

Running total 21400m

Coffs Harbour Aquatic Centre - 25m Indoor Pool

Warm Up

300m freestyle

300m Pull buoy + paddles

300m catch up

 Main Set

20 x 100m on 1.40

 cool down

300m 

Total 3200m

Running total 18900m

There has been a comment bo someone regarding 'blog'.  I have been asked to write how I 'feel' after the workouts.  If I have done them properly - exhaused is probably the correct answer.  The main purpose of this is to record and share the workouts that we are doing.  If I get myself together they might be posted before we swim.  But that might scare off the participants. 

There are 2 or three of us doing these workouts. Tonight I was the only one there.  

 Coffs Harbour Aquatic Centre - 25m Indoor Pool

Extra : 2 x 500 metre swim

           100 loosen up

400 Free

400 Pull Buoy + Paddles

400 Catch-Up

 (     100 Free – 1.30

100 Free – 1.35

100 Free – 1.40     )  x 5

300 Cool Down

Total  - 3000metres  with extra 4100 metres

Total since 1/7/08 - 15700

Coffs Harbour Aquatic Centre - 25m Indoor Pool

 Extra by me

(1000  metres     swim x 2)

100 metres swim (loosen up)

 Main Workout as done by group

500 metres     Free – steady (warm up pace)

400 metres     Pull buoy + Paddles

300 metres     Catch Up

200 metres     Swim medium hard

100 metres     Hard!

500 metres     Free – steady

400 metres     Hard!

300 metres     Pull buoy + Paddles

200 metres     Swim medium hard

100 metres     Cool Down

Not too much break between.

Just a swim - not hard, not really even training, just to keep the arms turning over.

Coffs Harbour Aquatic Centre - 25m Indoor Pool

500m swim

500m kick with kickboard

500m pull buoy + paddles

500m swim

Total 2000m

Not sure if a 'Blog' is the correct term for what I am doing here.

There a couple of us who swim for fun.

This is intended as a way to keep a record of what we are doing.  At the moment it is winter and there are no regular swim squad for adults happening in the area. We are making these workouts up for ourselves.  Having found it hard to find a decent swim workout site online, perhaps someone else might find this useful.

Feel free to cut and paste these workouts to another document and use them for yourself.

Also, if anyone else does read this and you have a swim workout, feel free to send me one.  Perhaps we will have a go at it!

Swim 3/7/08

Coffs Harbour Aquatic Centre - Indoor Pool- 25 Metre

Extra bit at the beginning...

500 metre swim

500 metre pull buoy and paddle

300 metre swim

(1300 metre)

The above was just a bit extra done by one of the swimmers.

The main workout is as below.

Warm Up

500 metre pull buoy and paddle

Main Set

4 x 500 metre (Hard)  Two minutes break between each

Cool Down

200 metres

Total 3200 metres

Total with extra - 4500metres