As mentioned previously, this Friday (23rd December) will be our last day of squad swimming for 10 days, recommencing with all sessions as normal from Tuesday 3rd January 2012.
I am sure that some of you will be keen to keep things ticking over whilst I am away in Esperance and as such I have compiled a list of suggestions per day which will ideally suit those doing the Rottnest Channel Swim, especially the soloists. Of course, not everyone is keen to swim in the ocean at the moment, so these are purely suggestions. You can check out Claremont Pool's Christmas and New Year opening hours at: http://www.claremont.wa.gov.au/Libraries/ContentDocs/2011_to_2012_1.sflb.ashx
The good news soloists is that I've scheduled next week as a recovery week anyway - you've worked hard the last 3-4 weeks, so don't be afraid to cut back a little over the Christmas period - a bit of light R&R will serve you well, both mentally and physically. 18km total for next week was the recommendation.
If you're not doing this event, but want to just keep ticking over, by all means follow these suggestions but reduce some of the volume to more naturally represent a normal session of 2.5-3.2km. I hope this helps!
- Friday 23rd December - 5.30am and 6.30am sessions - come along for some Festive Fresh & Fruitiness - guaranteed to be a lot of fun! 9.30am swimmers will have more of a relaxing session given that you already worked off the mince pies this morning!
- Saturday 24th December - pool session as: 3 x 2km at 3km pace with 2 mins recovery between each, followed up by a straight 4km steady swim in the river, ocean, or if you're really keen, pool!
- Sunday 25th December - day off! Enjoy! OR a 7.30am splash in the sea at Cottesloe Beach with Jasmin and Co. followed by breakie on the beach.
- Monday 26th December - 2km drills session as 500m easy w/up and cool down plus 20 x 50m as the odd number drills with fins (i.e. side kick, 6/1/6, Broken Arrow etc) and the even numbers as 25m fast + 25m easy.
- Tuesday 27th December - 10 x 400m at a good, sustainable pace with just 30s rest between each. Knock this out succinctly in just over an hour or so - a really 'boring' but really 'good' set for you soloists!
- Wednesday 28th December - 500m easy f/s + 3 x 200m drills with fins + 500m moderate f/s + 6 x 100m pull and optional paddles + 500m moderately hard f/s + 12 x 50m as 25m fast + 25m easy for first 8 and last 4 as choice cool down with 15s rest between each.
- Thursday 29th December - rest day
- Friday 30th December - 1000m steady f/s warm-up with some light stretching beforehand, then simply 20 x 100m on a 1.30 cycle for those normally in the fastest group of lane 4, 1.35 cycle for those normally in the second group in lane 4, 1.40 cycle for those normally in lane 3, 1.45 cycle for those in lane 2 and 1.55 cycle for those normally in lane 1. Finish off with 5 x 200m of easy drills using a mix of fins and pull / optional paddles. Aim to hold your fastest maintainable pace in the 20 x 100m set.
- Saturday 31st December - 5km steady swim at Cottesloe Beach, or in the pool (broken down as 5 x 1km with 60s rest between each)
- Sunday 1st January - rest day, or 'hangover' dip in the ocean!
- Monday 2nd January - repeat Monday 26/12 but add in 6 x 200m at the end at 'threshold' pace with 30s rest between each.
- Tuesday 3rd January - all sessions (5.30am, 6.30am and 6.30pm) back to normal and ready for our 10-week progressive improvement plan - exciting stuff!
Hope this all helps add a bit of structure - by all means add a little 'spice' to some of the basic set suggestions - we'll pick things up in the first week of January 2012, so be ready!
Have a great Christmas!