Jun / July   - 11h.
   August - 21h 15min
   September  - 32h 30min

Week 1 -     7h  30min + 2h = 9h 30min
Week 2 -     5h + 0h = 5h
Week 3 -     6h. 20min + 2h 20min = 8h  40min
Week 4 -     6h  30min + 2h. 50min = 9h 20min                       = Total - 32 hours 30min

September week 4  - 23/09 - 29/09

Great week !

Monday - day off

Tuesday - day off

Wednesday  - morning swim - 90min   (lots of drills and kicks - 3,4km)

                       Gym - day 3   - 80min   ( legs - 4kg, chest & back - 12kg + 10min easy run)

                      evening swim  - 60min ( very tired - heavy swim)

Thursday  -   evening swim - 90min ( still tired - 2 x 50m freestyle - 33,34)

Friday -    Day off  ( rest time - still very sore from gym work)

Saturday - morning swim - 60min ( tired - 100's m freestyle - 1:15..17)

                  Gym - day 4  - 90min  ( legs - 5kg,  chest & back - 12kg + 20min leg session )

Sunday -  swim - 90min ( 10 x 100m freestyle - 1:11, 13, 13, ....14 + 10 x 50m freestyle - 34-35)


Total/water - 6h 30min
Total/gym - 2h 50min

 

 

 

 

 

                        

September week 3  - 16/09 - 22/09

It was a great week - I have been working hard in the pool and gym as well.


Monday  - day off  ( working day in office)

Tuesday  - day off ( working day in office)

Wednesday  - Morning swim - 90 min ( lots of drills)
                     
                      Evening swim - 60 min  ( 4 x 100m freestyle - 1:12, 1:13, 1:14, 1:14)

Thursday -   Gym session - 70 min  ( 1st day of program 1)

                    Evening swim - 90 min  ( fast swim)

Friday - Gym session - 70 min  ( 2nd day of program 1)

Saturday   -  morning swim - 50 min ( easy swim - very very sore)

Competition   -   50m breaststroke  - 0: 39, 57      - My person best was 0: 40,58   

                           100m freestyle  - 2:27, --         ( 1st 100m - 1:08 - wow - very pleased !!

Sunday -  swim - 90 min   ( 6 x 50m freestyle - 32,32, 33, 32, 33, 32)


Total/water - 6 h 20min
Total/gym -  2 h 20min

 

 

 

 

September week 2 -  09 - 15/09

Okay, so what has been happening last week ;-) Not my best week, felt tired and slow in the pool.


Monday - day off  (working)

Tuesday - day off  (working )

Wednesday - morning swim - 90min
                      evening swim  - 60min     ( 200m Freestyle - 2:34)

Thursday -  evening swim - 90min

Friday - day off ( sore and tired)

Saturday - morning swim - 60min

Sunday - day off


Total/water - 5 hours
Total/gym - 0 hours

Hi everybody,

My name is Miriama and today I am 33 years old.  Happy birthday to me ;-)

My blog is going to be very simple, it will be all about  - swimming, gym, and diet.

My goal is to swim faster in my 30's then when I was 14/15 years old and a competitive swimmer.

My personal best are -

 50m freestyle - 0:29,5
100m freestyle - 1:03,92
200m freestyle - 2:14
400m freestyle - 4:42
800m freestyle - 9:42, 36

 50m butterfly - 0:33,87
100m butterfly - 1:14

 50m breaststroke - 0:40,58  - DONE  - NEW RECORD - 0:39,57
100m breaststroke - 1:30,20

100m IM - 1:14,10
200m IM - 2:37
400m IM - 5:28


Okay, so what has been happening so far.

I have started my "journey" on Wednesday (26/06/20013) when I swam (only 30mins - 1km ) for the first time after 16 years. 
100m freestyle - 1:30.

Jun/July - I have swam only 5 times, did some running and spinning classes (during holiday)  =  11 hours altogether.

August - I swam 16 times, and worked out in the gym only 2 times = 21 hours and 15 mins
100m freestyle - 1:15
50m freestyle - 33sec.

Also since I started swimming I lost some weight ( which is great) .... I was 58,3kg and at the moment I am 56.3kg = 2kg lost

Swim 5 times a week :

Wednesday morning - 90min
Wednesday evening - 60min
Thursday evening - 90min
Saturday morning - 60min
Sunday afternoon - 90min

Gym - 2 times a week :

Wednesday and Friday




September - week 1 - 01 - 08/09  

        1/09 - swim   -  100m freestyle - 1:13
                                   50m freestyle - 32 sec.         90min

04/09/13	Gym & Running	60min
	Swim	60min
05/09/13	Gym & Running	60min
	Swim	90min
06/09/13	Swim	60min
07/09/13	Swim	60min
08/09/13	Swim	90min

Total/swim - 7 hours 30min
Total/gym -  2 hours