October week 3 - 14 - 20/10


"swimmer's shoulder"... this week is all about my sore arm/ shoulder .... It started on Wednesday, I have been resting, using cream, taking ibuprofen so far nothing is helping ..... I am going to see physiotherapist on Thursday (24/10) ....

Monday -  Gym day 9 program 1   - 60 min ( leg - 7kg, chest & back - 12kg)
 
Tuesday - Day off

Wednesday   - Morning swim - 90min
                        Evening swim - 30 min   ( sore arm/shoulder)

Thursday -  Day off

Friday - Gym day 1 of Program 2   60min (easy)

Saturday - Day off

Sunday -  Swim  -  40min ( easy swim - sore arm/shoulder)


Total/water - 2 h 40 min
Total/gym - 2 h.

British Gas ASA National Masters and Senior Age Group Championships - From Friday 25th October to Sunday 27th October.

I will be swimming :     my entered time                                my goals

50m freestyle -            00:32.00                                               00:29,90
100m freestyle -          01:08.00                                               01:05.90
200m freestyle -          02:27.00                                               02:25.90
400m freestyle -          04:59.00                                               04:59.00
800m freestyle -          10:00.00                                               09:59.90
100m IM -                   01:15.00                                               01:15.00

October week 2 - 07 - 13/10

Very hard week, felt tired and with no energy, had some health problems as well ;-( .. 4 days off!!

Monday - day off

Tuesday - day off

Wednesday  - morning swim - 80min    (hard - very slow 50m f. 35-37, 100m f. 1:18- 1:21)
                       Gym day 7 -  at home - 50 min.
                       Evening swim  - 60min ( quite fast swim - 7 x 100m f. - 1:13 - 1:15)

Thursday  -   day off

Friday -     Gym - day 8 - 70m  ( legs - 7kg, chest & back - 12kg)

Saturday -  day off

Sunday -  swim - 80min ( 4 x 100 fr. - 10s rest between each 100 - 1:10, 15, 17, 17 - 4:59 + 0:30

 

 

 

 Total/water - 3h 40min
  Total/gym - 2h

October week 1  - 01/10 - 06/10
Very good week, feeling stronger.

Monday - day off

Tuesday - day off

Wednesday  - morning swim - 90min    ( 50s - 37- 39, 100s f. 1:17-1:19, 200mf 2:42)
                       Gym day 5   - 90min   ( legs - 6kg, chest & back - 12kg + 25min easy run)

                     Evening swim  - 60min ( easy swim - drills)

Thursday  -   evening swim - 90min ( 50m freestyle - 0;31)

Friday -     Gym - day 6 - 90m  ( legs - 6kg, chest & back - 12kg + 25min easy run - 3km)

Saturday - morning swim - 60min ( tired -sore after gym)

Sunday -  swim - 90min ( 100m freestyle - 1:08,58)


Total/water - 6h 30min
Total/gym - 3h