W5D4 – Lactate Threshold + Met Con

AM Learning to Run again 10 x 1' jogging / 30" rest SMR + Yoga PM   1. Swimming  200m - 300m - 500m / 1' rest Target pace: 2'03" / 100m (from last week's CSS test) Timings: 200m - 4'03" 300m - 6'06" 500m - 10'27" Reflection:  Swam the 200 & 300m too fast... …

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W5D3 – Lactate Threshold

AM Woke up feeling like a fully decked out double decker London bus had hit me haha. So I took the morning off. PM  Swimming  6 x 200m / 20 sec rest Targeted Pace: 2'03" / 100m (from last week's Lactate Threshold / CSS test) Average time per 200m: 4'09" CD: Full body yoga-style stretching …

W5D1 – Aerobic + Conditioning

8am - Yoga 130pm - Swimming Long steady aerobic at 60-70% intensity 50 mins: 42 laps Alternate between freestyle and breaststroke Reflection: Although HIIT might seem more time efficient because you can increase your VO2 max while burning almost twice as much fat, there are some aspects of endurance you just can't hit with HIIT. …

W4D5 – Lactate Threshold

Swimming Did a Critical Swim Speed test to find out which swimming pace corresponded with my lactate threshold. WU: Dynamic swinging + 10mins easy swimming, building up to 90% intensity 1 x 400m - Time: 8'03" 1 x 200m - Time: 3'57" Both done in freestyle at my maximal sustained pace, around 80% intensity. (So …

W4D4- Anaerobic

Swimming 20 x 50m sprint. Rest as long as I took to sprint the lap so 100% rest. Alternate between freestyle and breaststroke Highest HR measured: 192 Reflection: Initially planned to do 30 but my system felt tired to begin with. Then I was having second thoughts after 10 laps because my energy was almost drained. …

W4D3 – Aerobic

Swimming: Traditional Zone 2 Aerobic Training  50 mins AMLAP, completed about 1900m. Alternate each lap between freestyle and breaststroke. HR range: 174-150 Average freestyle lap: 1'10" Average breaststroke lap: 1'30" Stopped every 5 mins to check HR. Heart rate kept dropping from 174 the first few laps to 150 for the last few laps. I just …

W4D2 – Anaerobic

Swimming 50m - 100% / 45" rest 100m - 95% / 1' 150m - 90% / 1' 200m - 85% / 1'30 250m - 80% / 1'30 200m - 85% / 1'30 150m - 90% / 1' 100m - 95% / 1' 50m - 100% / 45" rest Alternate between freestyle and breaststroke every lap. …

W3D5 – AEROBIC

Swimming  45 mins AMLAP. 32 laps completed.  Alternate between freestyle (7-5strokes1breath) and breaststroke (5-3strokes1breath) every 50m HR: 170-180 Today was supposed to be strength day but my muscles were still aching so I switched it with tmr's program. No point grinding and risking another injury that could potentially set me back a week or two. …

W3D4 – Anaerobic

Swimming 6 x 200m Sprint / 2' rest Alternate every 100m between freestyle (5stroke1breath) and breaststroke (2stroke1breath) WU: Dynamic swinging + 1st set @ a lower intensity CD: 10mins easy swimming + extensive yoga stretching routine Worked out in a fasted state again. This time my Bulletproof Intermittent Fast lasted 20hours! Only ate lunch at 17:30 even …

W3D3 – Aerobic

Swimming 45mins AsManyLapsAsPossible (AMLAP) *stopping only to check HR every 5 laps 31 laps alternating between Freestyle (5 strokes 1 breath) and Breaststroke (5-3 strokes one breath) HR: 160-180 Intensity: 70-80% Great aerobic session done in a fasted state. Intensity was low enough to work on technique but still garner a good cardiovascular response. Still …