Swim set Stockport 7pm 9th December

Forums: 

Hello, robinson crusoe here talking to myself on my deserted island waiting for man Friday to show up !!

 I will be in the water at 7.00pm on Monday 9th December. The swim set is as follows if anyone wants to join me. If you dont fancy this set then no problem just do your own thing!

300 warm up.

8x50 drills

3x125 with 20 seconds rest

2x 175 with 30 seconds rest

3x 125 with 20 seconds rest

8x50 drills

200 cool down total 2400 meters.

Stockport swin set Monday 16th December.

Hello, robinson crusoe here agin still talking to myself on my deserted island waiting for man Friday to show up !!. It would be great if some more of our members would use the site so pass the word round please. Thans to lisa and Sean for being fantastc hosts on Sunday moring afetr the xmas run round Dove Stones.

I will be in the water at 7.00pm on Monday 16th December work permitting . The swim set is as follows if anyone wants to join me. If you dont fancy this set then no problem just do your own thing!.Its all about the training and getting the sessions in the bag and being consistent with the hours you put in.You know its right!

300 warm up.

8x50 drills

16x25 with 10 seconds rest

1x 400 with 60 seconds rest

16x 25 with 10 seconds rest

8x50 drills

200 cool down total 2500 meters.

Swim set Stockport 7pm 23rd December 2013.Iron man base phase.

I will be in the water at 7.00pm on Monday 23 December . The swim set is as follows if anyone wants to join me. If you dont fancy this set then no problem just do your own thing!.Its all about the training and getting the sessions in the bag and being consistent with the hours you put in.You know its right!

300 warm up.

8x50 drills

1 x 300 with 40 seconds rest

3x 200 with 30 seconds rest

1x 300 with 30 seconds rest

8x50 drills

200 cool down total 2500 meters.

The  warm up & drills & cool down at this stage are done at 65% to 70% perceived effort. Main sets at 80% to 85% perceived effort.

Swin set Stockport 7 pm 6th January 2014. Iron Man base phase.

I will be in the water at 7.00pm on Monday 6th December . The swim set is as follows, if anyone wants to join me. If you dont fancy this set then no problem just do your own thing!.Its all about the training and getting the sessions in the bag and being consistent with the hours you put in.You know its right!

300 warm up.

8x50 drills

12 x 100 with 20 seconds rest

8x50 drills

200 cool down total 2500 meters.

The warm up & drills & cool down at this stage are done at 65% to 70% perceived effort. Main sets at 80% to 85% perceived effort.

Stockport swim 6th January

Thanks Dave for swim set tonight good session to get things going again after Xmas break .

Good to see Lyons there even though he was doing his own agenda (as usual ) nice to see Paul as well .

I will be in the water at 7

I will be in the water at 7.00pm on Monday 13th January . The swim set is as follows :. If you dont fancy this set then no problem just do your own thing!.Its all about the training and getting the sessions in the bag and being consistent with the hours you put in.You know its right!

300 warm up.

8x50 drills

16x25 with 10 seconds rest

1x 400 with 60 seconds rest

16x 25 with 10 seconds rest

8x50 drills

200 cool down total 2500 meters.

At this stage of the warm up & drills & cool down  are done at 65% to 70% perceived effort. Main sets at 80% to 85% perceived effort.

Swim set 20th January 2014 Stockport Central

I will be in the water at 7.00pm on Monday 20th January . The swim set is as follows :. If you dont fancy this set then no problem just do your own thing!.Its all about the training and getting the sessions in the bag and being consistent with the hours you put in.You know its right!

300 warm up.

8x50 drills

1x300 with 40 seconds rest

3x 200 with 30 seconds rest

1x300 with 30 seconds rest

8x50 drills

200 cool down total 2500 meters.

At this stage  the warm up & drills & cool down are done at 65% to 70% perceived effort. Main sets at 80% to 85% perceived effort.

Stockport swim set

Hello fellow Team Triguru member. I am in London on Monday on business so will miss my first swim set of the year at Stockport but do mnot worry I have given this weeks set to Gummers which is summerised below. Have a good one and remember every session counts so turn up and get the set done, Boys and Girls!!

300 warm up.

8x50 drills

12 x 100 with 20 seconds rest

8x50 drills

200 cool down total 2500 meters.

The warm up & drills & cool down at this stage are done at 65% to 70% perceived effort. Main sets at 80% to 85% perceived effort.

 

Swim set Monday 3rd February.

The  swim set is the same as 13th January set so please see above. This is week 7 of 30 for Roth and the build phase starts in week 11 which means the total meters per set increases from 2500 to 3000 so my advice is stay with it on a Monday nights as you will need the consistency to move up to another extra 500 which will be difficult to keep your form if you don't build up the stamina in the current base phase.I think Gummers has booked a lane for us again so we can get straight. Into the warm up. In the water at 7 as usual. 

The swim set tonight is very

The swim set tonight is very simple: 2,500 straight swim at comfortable pace (75%-80% perceived effort). In the water at Stockport central at 7.00pm.

This is week 8 of 30 for Challenge Roth swim training.

 

Hope to see you tonight!

You are not alone!!

Hey Dave 

 

We have finally registered on the Forum Oooh la la!! you are not alone anymore.

Hope the training is going well.!!

 

Lorraine x

Hello Monday Night swim set

Hello Monday Night swim set crew?

We are at  week 9 of 30 so tonight we have the usual 2500 meter set as follows:

300 warm up.

8x50 drills

16x25 with 10 seconds rest

1x 400 with 60 seconds rest

16x 25 with 10 seconds rest

8x50 drills

200 cool down total 2500 meters.

At this stage of the warm up & drills & cool down are done at 65% to 70% perceived effort. Main sets at 80% to 85% perceived effort.

24th February 2014 Stockport Central Swim Set

Hello Monday night swimmers. We are on week 10 of 30 swim training for Roth germany Ironman (bring it on!!). This is the last week of the Base phase of swim sessions so enjoy it tonght as we move the meter guage up to 3000 meters per set frm week 11 to 20 next week.

Everyone is welcome but if you dont fany these sets that is fine , just do your own thing.

300 warm up.

8x50 drills

1x300 with 40 seconds rest

3x 200 with 30 seconds rest

1x300 with 30 seconds rest

8x50 drills

200 cool down total 2500 meters.

See you in the water at 7.00 pm. We are considering starting at 7.30 from next week as the children finsh at this time and it will free up another two lanes. Watch this space for confirmation of this.Regards  Dave Bunyan

 

Monday 3rd March swim set Stockport.

We are swimming at the new time of 7.30 pm not 7.00pm as the parking is a pain at this time and two other lanes become available at 7.30 pm next to our lane.

This is week 11 from 30 for those of you who are doing Challenge Roth and the sets move up to 3000 meters form 2500.

Tonights set should you wish to do it is:

500 warm up

8x50 drills

4x 200 @20 sec rest

6 x100 @ 15 sec rest

8x50 Drills

300 cool down.

The rest periods between each set are reduced in this Build phase of the training plan.

 

10th March swim set

We are swimming at the new time of 7.30 pm not 7.00pm as the parking is a pain at this time and two other lanes become available at 7.30 pm next to our lane.

This is week 12 from 30 for those of you who are doing Challenge Roth..

Tonights set should you wish to do it is:

500 warm up

8x50 drills

200,300,400,500 with 45 secs rest

8x50 Drills

300 cool down.

The rest periods between each set are reduced in this Build phase of the training plan.

Monday 17th March swim set Stockport

We are swimming at the new time of 7.30 pm not 7.00pm as the parking is a pain at this time and two other lanes become available at 7.30 pm next to our lane.

This is week 13 from 30 for those of you who are doing Challenge Roth..

Tonights set should you wish to do it is:

500 warm up

8x50 drills

4x200 with 20 secs rest

6x100 with 15 secs rest

8x50 drills

300 cool down.

The rest periods between each set are reduced in this Build phase of the training plan.

Swim set 31st March Stockport Central

We are swimming at the new time of 7.30 pm not 7.00pm as the parking is a pain at this time and two other lanes become available at 7.30 pm next to our lane.

This is week 15 from 30 for those of you who are doing Challenge Roth..

Tonights set should you wish to do it is:

500 warm up

8x50 drills

10x50 with 15 secs rest

4x100 with 20 secs rest

10x50 with 15 secs rest

8x50 drills

300 cool down.

The rest periods between each set are reduced in this Build phase of this training plan.

Would be great to see you all tonight as its half way stage so its time to step it up boys and girls,no more hiding places, come on you know how much you want it !!

Monday 14th April Blood pressure tests and swim set!

This is week 17 from 30 for those of you who are doing Challenge Roth..

Tonights set should you wish to do it is:

500 warm up

8x50 drills

16x25 with 10 secs rest

600  pull

16x25 with 10 secs rest

8x50 drills

300 cool down.

The rest periods between each set are reduced in this Build phase of this training plan.

Perceived Effort Warm up, cool down and drills should be at 65% to 70% percieved effort,. main sets at 80% to 85%.

Dave Bunyan will be showing off his new blood pressure monitor (yes because its too high and I am monitoring it over the next month) so if you want checking out I will do it for you. Exciting stuff , never a dull moment at triguru traing sets, bring it on !!

Poor turn out.

It was disappointing to see only four people at swimming last night, myself Lyons , Gummers and Rothy. I realise that its Easter holidays and some people are away but it would be great to see more of you in the pool on Monday nights at 7.30 pm.Anyway we toughed the 3000 meter set out after a busy last week or so of racing and training so well done boys. 

Swim set tonight

This is week 19 from 30 for those of you who are doing Challenge Roth..

Tonights set should you wish to do it is:

500 warm up

8x50 drills

7x125 with 20 secs rest

7x75 with 15 secs rest

8x50 drills

300 cool down.

The rest periods between each set are reduced in this Build phase of this training plan.

Perceived Effort Warm up, cool down and drills should be at 65% to 70% percieved effort,. main sets at 80% to 85%.

Next week is week 20 and its a timed 3000 meter straight swim.