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. … Continue reading W4D4- Anaerobic 

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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 … Continue reading W4D3 – Aerobic 

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. … Continue reading W4D2 – Anaerobic

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. … Continue reading W3D5 – AEROBIC

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 … Continue reading W3D4 – Anaerobic 

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 … Continue reading W3D3 – Aerobic

W3D1 – Anaerobic

SWIMMING WarmUp (WU) - 2 laps easy 6 x 100m / 1-2' rest - 90% Cool Down (CD) - as long as you want 🙂 Freestyle one lap, breaststroke one lap. Freestyle was done about 1breath every 5 strokes and 1 breath every 3 strokes for breaststroke. Swim like a shark is chasing you! Heart … Continue reading W3D1 – Anaerobic