Ötillö Training July 6-12

This week had a lot going on so I opted to back off training several days to account for that. There were still some good days, but it was a lower volume week overall.

Monday:

Only exercise was 40 minutes of bike commuting to coach evening practice.

Tuesday:

Morning run through my neighborhood. Pretty hot even at early hours. 10.4K in 46:33, 151 avg HR.

Midday swim

4,000 meter swim LCM

Main Set

200 on 3:00

8 × 100 as 3 × 100 on 1:25/1 on 1:45 2x

300 on 4:30

6 × 100 as 2 × 100 on 1:20/1 on 1:45 2x

400 on 6:00

4 × 100 alt 1:15/1:45

4,000 meters

40 minute commute riding to/from pool.

Wednesday:

Morning trail run on the North Sky/Lefthand Loop (clockwise). Started early but it was still quite hot under the full sun. Full loop in 1:21:01 for 17.6K and 154 avg HR.

Midday session:

300 easy

14 x 50 fins as

4 on :55

6 on :50

4 on :45

Main Set

4 x 100 pull on 1:30

1 x 100 kick fins on 1:50

3 x 100 pull on 1:30

2 x 100 kick fins on 1:50

2 x 100 pull on 1:30

3 x 100 kick fins on 1:50

1 x 100 pull on 1:30

4 x 100 kick fins on 1:50

3,000 meters

40 minute bike commuting to/from pool.

Thursday:

30 minute strength session at the end of coaching practice.

Friday:

Early morning run. 5.1K in 23:46, avg HR 141.

Midday Swim SCY:

500 easy
12 x 50 mix
Main set
Pulling
2 x (225 on 2:50/175 on 2:50)
2 x (200 on 2:30/150 on 2:30)
2 x (175 on 2:10/125 on 2:10)
2 x (150 on 1:50/100 on 1:50)
2 x (125 on 1:30/75 on 1:30)
Pattern was fast/easy throughout. Felt pretty good.

4,400 yards

Saturday:

Maybe 30 minutes of bike riding while coaching. Then 30 minute strength session at the end of practice.

Sunday:

Morning session from Scott Carpenter Park.

Session was 3 × 30 minute runs (about 7K) with 2K swims right after, so a total of 21K of running and 6,000 yards of swimming.

Swim sessions were:

swim #1
all pulling
2 x 100 on 1:30
2 x 200 on 2:50
2 x 300 on 4:00
2 x 400 on 5:00

Swim #2
all pulling
2 x 100 on 1:25
2 x 150 on 2:00
2 x 200 on 2:30
4 x 50 on :50
2 x 200 on 2:30
2 x 150 on 2:00
2 x 100 on 1:25

Swim #3
all pulling
2 x 100 on 1:30
2 x 100 on 1:25
2 x 100 on 1:20
2 x 100 on 1:15
3 x 100 on 1:30
3 x 100 on 1:25
3 x 100 on 1:20
3 x 100 on 1:15

Totals for the week were about 11 hours and 18 minutes of aerobic training, with about 53K of running and about 17,000 meters swimming.