mon-goose Posted November 18, 2013 Author Posted November 18, 2013 (edited) This past sat I did my first 10km pool set. The longest set prior to this was 5km so I wasn't sure if I'd make it. But I took it easy for the first 6km and then just did 1km at a time. I broke the 10km up into 500m sets with a big variety. So each 500 was interesting. No shoulder pains and today my muscles aren't sore either. But I was stuffed the rest of sat and sun. I didn't eat properly after the swim so I felt it. Took me 3hr40 in the pool to finish but I'm super super happy and I now know I can do it. A huge mental block gone: My 10km 500: Warmup500: Pull500: 10 * (25 back / 25 breast)500: 100 free / 100 moderate / 100 free / 100 moderate / 100 free500: 10 * (25 kick / 25 pull)500: Free500: 5 * 100 (25 moderate / 25 free / 25 moderate / 25 free)500: Catchup500: Pull500: Free500: 5 * 100 (25 moderate / 25 free / 25 moderate / 25 free)500: Free500: 10 * (25 back / 25 breast)500: 100 free / 100 moderate / 100 free / 100 moderate / 100 free500: Free500: Pull500: 10 * (25 Free / 25 breast)500: Free500: Breast stroke500: Free Edited November 18, 2013 by mon-goose
davem Posted November 18, 2013 Posted November 18, 2013 This past sat I did my first 10km pool set. The longest set prior to this was 5km so I wasn't sure if I'd make it. But I took it easy for the first 6km and then just did 1km at a time. I broke the 10km up into 500m sets with a big variety. So each 500 was interesting. No shoulder pains and today my muscles aren't sore either. But I was stuffed the rest of sat and sun. I didn't eat properly after the swim so I felt it. Took me 3hr40 in the pool to finish but I'm super super happy and I now know I can do it. A huge mental block gone: My 10km 500: Warmup500: Pull500: 10 * (25 back / 25 breast)500: 100 free / 100 moderate / 100 free / 100 moderate / 100 free500: 10 * (25 kick / 25 pull)500: Free500: 5 * 100 (25 moderate / 25 free / 25 moderate / 25 free)500: Catchup500: Pull500: Free500: 5 * 100 (25 moderate / 25 free / 25 moderate / 25 free)500: Free500: 10 * (25 back / 25 breast)500: 100 free / 100 moderate / 100 free / 100 moderate / 100 free500: Free500: Pull500: 10 * (25 Free / 25 breast)500: Free500: Breast stroke500: Free No butterfly. I am disappointed in you. MTBc 1
obree Posted November 18, 2013 Posted November 18, 2013 Our pool at home has a cover and we have 4 panels on the roof, water last night was 34deg My fav swim set is 1 length then a sip of beer, then another then a sip of beer, repeat till bottle is empty. Ostrich, JGR, breaker and 2 others 5
Snytjie Posted November 18, 2013 Posted November 18, 2013 (edited) This past sat I did my first 10km pool set. Serious ****, this! Well done. Where are you going with this? What's the goal? Edited November 18, 2013 by Snytjie
mon-goose Posted November 18, 2013 Author Posted November 18, 2013 At the moment I'd love to do a 5km open water swim early next year January or February in the eikenhof dam in grabouw. That's my only goal at the moment. Maybe long term if I keep going and I can get used to cold water I might try the robben island swim
Snytjie Posted November 18, 2013 Posted November 18, 2013 Robben island, mmmmm... I've never been on the island and thought the other day that I'd like to swim there for my first visit. Sort of symbolic, in my own little life. Only thing is: I'm not really keen on adding all the body fat that is suggested in order to help you through. I just spent two years getting mine down to acceptable levels. To pick that up again and spent a year or more training with it is not really palatable to me...
Ilana Posted November 18, 2013 Posted November 18, 2013 This past sat I did my first 10km pool set. Huge respect! I have yet to find the motivation to swim anything further than 3.5km in the pool or open water at this stage. That does look like a nice set though. What do you mean by Free/Moderate? I would also replace the breaststroke with something else - hate breaststroke! but that is just me. Keep up the good work.
mon-goose Posted November 18, 2013 Author Posted November 18, 2013 free = freestyle at an easy pacemoderate = freestyle at a slightly moderate pace (not sprint but more effort than easy) not a huge fan of breaststroke but I find it a nice resting stroke.
alleyne Posted November 18, 2013 Posted November 18, 2013 pull - don't use your legs. you can either put a pull float between your legs to keep them up or just drag your legs. I just drag mine catch up - one arms stays extended in front of you until the other arm has completed a full stroke and is also fully extended in front of you. You don't start the next stroke until both arms are fully extended in front of you. PM you email address as I have a 20 week build up program you can take a look at and it has loads of sets between 1km and 2km. And I've got a few that I've put together Hi Mon-goose I will drop you a pm as well if you don't mind sharing those plans. I am just starting to find my feet in the water and some structured 1-2km plans would be great!
mon-goose Posted December 6, 2013 Author Posted December 6, 2013 did a nice 3km set last night 12 x (75 freestyle easy 75 freestyle harder 50 freestyle easy)3 x (100 backstroke 100 beaststroke 100 freestyle)
Guest Latent Blue Posted December 6, 2013 Posted December 6, 2013 (edited) anyone keen to share some of their swim sets? 900 Easy400 Pull250 (25 fly / 25 breast)125 backstroke125 free400 fast300 easy200 (4x50 sprint)300 moderate1000 easy total 4000m This post... I have no idea what it means!? Edit: Ok now i see... apologies Edited December 6, 2013 by Latent Blue
SwissVan Posted December 6, 2013 Posted December 6, 2013 Our pool at home has a cover and we have 4 panels on the roof, water last night was 34deg My fav swim set is 1 length then a sip of beer, then another then a sip of beer, repeat till bottle is empty. LOL times have changed, I remember see'ing you swim 10km around homestead
mon-goose Posted December 6, 2013 Author Posted December 6, 2013 This post... I have no idea what it means!? Edit: Ok now i see... apologies shout if you need some help
Guest Latent Blue Posted December 6, 2013 Posted December 6, 2013 shout if you need some helpIm from the Northern Cape! I cant even swim... I can splash quite nicely though
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