Spin Pyramid

Great spin session this week, including the 'pyramid' sprints
led in increasing speed
15s sprint 45s easy
30 + 30
45+15
full 60 second sprint
60 easy
45 sprint+15 easy
30+30
15 second sprint+45 easy and slow down


www.Live-NoLimits.com

Finswimming lactate session

- nice gentle warmup any stroke normal swimming 400m
- finsimming stroke on back with small fins for 500m
- finswimming stroke on front with float and snorkel for 500m, mixed pyramid
(25m freestyle kick, 25m monofin kick, 50+50, 100+100, 50+50, 25+25)
- 50m sprints full on every 3 minutes x10 small fins
- nice gentle cool down

www.Live-NoLimits.com

Cycle Power Session

This is a real leg burner:
Nice warmup, then select a gear/resistance you can just keep turning at 70 rpm whilst geting to 85%-90 max heart rate within 4 minutes.
then 3 minutes easy and low resistance
Repeat this 5 times

www.Live-NoLimits.com

Double Spin class today

2 x 1 hour spin classes today using "The Hunted" video

- now Im suffering.....

www.Live-NoLimits.com

Gym Bike Lactate session

Lactate session today-
1. warmup 5 mins until hr is 135bpm
2. 20 mins at 80% mhr (140bpm) cadence > 95
3. 15 mins at 85% mhr (150bpm) cadence >95
4. 10 minute 90% mhr (160 bpm) cadence > 95
5. cool down

www.Live-NoLimits.com

Cycle Training: 14 Feb 2011

Turbo power session:

Warmup at least 5 mins high cadence >95 rpm until heart rate exceed 135bpm

Repeat 6 times
- 4 minutes high gear 70-80 rpm, Heart rate 85-90% about 155-160 bpm
- 3 minutes easy

Easy fast pedalling 100 rpm for 5 minutes

Cool down & stretch

www.Live-NoLimits.com

Pool Training 12 Feb 2011

Got to get my act together for going to Eindhoven this year (end of June):

1. Warmup - no fins 100m then 2x (100m float kicking and 100m freestyle + small fins)

2. Pyramid 1: small fins, snorkel and float: 25m kicking 25m finswim stroke, 50+50, 100+100, 50+50 and back to 25+25

3. Finswimming small fins on back - 500m

4. Pyramid 2: small fins as pyramid 1 without float

5. Monofin on: 1500 m straight turning each 100m within 1m 18s

6. Cool down & stretch

www.Live-NoLimits.com

Something strange in the Loch Video

via link

http://s132.photobucket.com/albums/q30/sjkidd2002/finswimming/?action=view&current=DSCF4540.flv

New PBs at Eindhoven - May 2009

Really pleased with results at Eindhoven.
New PBs and new British Records.

Loch Ness - Aug 2009

Well it had to be done... There had been heavy rain this week and so that had put off my practice run for a few days. The water was cold - and was very cold when swimming across the many streams and rivers flowing into the Loch. The weather is vary changeable too - one minute bright sunshine, the next cold wind and waves.

A lovely swim though. The water is crystal clear for about 2-3m near the shores. Very cloudy near the rivers though as the churned up water enters.

Open water swimming heaven up here in the Highlands.

November 2008 - back in the pool

Winter setting in fast so little opportunity to go out on the bike. So its back in the pool again for some winter training and I'm hoping now to go back to work on my starts from the blocks. Ive not really worked on these for a year after putting my back out in a big way last November and start looking forward to some pool competitions in 2009.

September 2008 - something else

Life has been abit crazy the last few months, building on the house, leaving my job, my Mother passing away and little time for swimming training, Heron Lake closing due to Algae so Ive been going out on my bike to get some fresh air for a while. I thought it might also would help strengthen my back and quads for finswimming. So inspired by the Tour De France I entered a sportive on the South downs this month - very pleased to do 50 miles in 2hr 54 mins. Very nicely organised event. Ive been in a few more Sportives since then - good fun and even a ride to the coast and back in a day (3 hours to the coast and 3 hours back a total of 167km, just over 100 miles. Since then Ive had some good rides out to Winchester, Henley and the Chilterns, although my favourite afternoon run has to be out to the Royal Horticultural Societies Gardens at Wisley, a cake stop and return. (get to Wisley in 45 mins now !)

June 2008 - German Long Distance Nationals

Ive been training every weekend and mid week on Wednesdays in Heron Lake near Staines. This is a lake used by Tri-athletes to proactice their swimming and is open from May-September each year. A 1km course is marked out which is ideal. I get a few strange looks and the occassional claim that 'Im cheating' with my large fin but really everyone is interested.

I swam with Gunnar and Benjamin to join a German team for the event and enetered the 6km individual and 3x3000m with them. I came 4th in my category for the 6km (1hr 10m 19s). It was along way and quite windy. We came second in the 3x3000m.

Big thank you again to Gunnar for putting me up, the team, VDST for letting a non-German enter and the folks at Heron Lake for lettig me train there. Nice medal too.

24 May 2008 - Phew a busy busy week.....

Berlin is a long way........Thank you to Gunnar who let me stay overnight on the way out and back.

The orienteering was great and I was made very welcome by TCO. I entered the 5 point on Saturday Morning, the M course on Saturday afternoon and joined a team event on the Sunday. The 5 point went well - I found 1 point and was within 2 m of the second when I timed out. On the M course - not so well, I has set my compass to 0 deg and not 355, so that meant that I grazed the turning point on the wrong side - doh. On the team event I failed to meet the rest of the team - although again I seemed to be within 2-3m of them but couldn't see a thing in the 1-2m visibility. http://www.tco-ev.de/

I had not anticipated the need to read map bearings directly off the table using a compass (was thinking of a scale paper map) - but fortunately I had a spare arm compass I could use - although using the wrist strap as a point of reference probably added to my inaccuracy. Some changes to make before the next one I think.

Meanwhile its back to the training for the next long distance continues at Staines - 48 mins for 4k on Wednesday and earlier today 58 mins for the 5k (with 47 mins at 4k). I think Staines is faster because you can see a buoy line to follow down half of the course - or at least the sun rays in the water to help stay in a line.

Thursday evening was my first go at track cycling. Nice not to have to deal with traffic, potholes in the road, gravel, road junctions etc. I do need to up my gearing though as I couldn't spin my legs fast enough. 200m time was 16.7s.