Manhattan island marathon swim
paul newsome's Training summary
Paul with the Gallagher Cup
1/50: 3.2k steady drill set straight off plane with 5x200 on 2:50 @CSS +2" - felt surprisingly good. Into it properly tomorrow. (26th March 2013)
2/50: 6k swim in the Swan River to ease me back into the swing of things. Felt loose and fluid but pace (1:26/100m) indicates loss of form
4/50: 6km pool swim as 4 x (500,400,300,200,100) last 2 sets descend from 1:22 to 1:14 in 2" increments.Pleasing set. #freshnfruity tomorrow
5/50: 5km #freshnfruity 3x(6x50m,3x100m,3x200m)on a 44"/50m cycle holding 1:17/100m LC for 3.6km main set-probably best I can hope 4 @ mo
7/50: 3km easy pyramid technique set to loosen off after yesterday's longer OW swim: 100,200,300,400,500 and back down.
8/50: 3km"Spike Set"-40x50m as 16on45,12on50,8on55,4on60-sprint every 4th in 1st set, every 3rd in 2nd, every 2nd in 3rd and every 1 in last
9/50: 12.5km steady river swim at 1:28/100m pace-felt really comfortable and controlled.Saw a beautiful blue crab snapping his pincers @ me!
10/50: 3.2km light technique set taking this week's total to 43km-no world records but a consistent week nonetheless
11/50: 7k as 10x300m & then 10x400m #redmist set going from 1:23 to 1:20 per 100m. Felt really good and aerobic / controlled today :-)
12/50: 5k #megalocks session 5x100,1x200,5x100,1x300,5x100,1x400,5x100,1x500 all w 15s rest at 1:17/100m-managed 6:19 for last 500m
14/50: 14km river swim at a very steady 1:30/100m. Still feeling the hard 10km from 36hrs ago but job done #goingthruthemotions
15/50: 3km easy technique swim taking this week's total to 41km...6 weeks to go before we leave for the US! #cantwait
16/50: 5.2k - finally back in the pool & back on the case after 4 days of #mancold -felt good 2x750,500,400,300,200,100&6x250 at 1:16/100m
17/50: 16k in 3h52 (1:27/100m) very rough in last 5k (tired 2) - this is what happens to your tongue after 4hrs in OW
18/50: 3k easy technique set as per attached. Takes this week's total to just 29k - hey ho, onwards and upwards!
19/50: 9k done as 30 x 300m on 4:30 averaging ~1:20/100m done as 2.5 times through attached set: #goodstart2week
20/50: 4k inc. 20x100m on 1:25 holding 1:14. Felt surprisingly good when was expecting to feel rubbish! Funny how that happens sometimes!
21/50: 10k in 2h20 (1:24/100m) - one of those swims where it's all about just getting the job done!
27/50: 10k in the river in 2h17 (1:22/100m)-was super rough&windy 2day esp in 2nd half of each lap-good training for the chop @nycswim tho!
28/50: 20k in 4h48(1:26/100m)-new PB for me over that dist & in very swelly water for 60%. 1st 10k = 2h24, 2nd = 2h24
29/50: 3k easy technique set. Shoulders feeling better than expected. 47.5k for this week - under 5 weeks to go to @nycswim MIMS!
30/50: 6.4k done as @CassiePatten favorite set of 10x800 +20s rest at average of 1:22/100m. Shoulders niggly at # 8 so called it a day :-(
32/50: 4k as 10x400m Red Mist set working down from 1:22 to 1:19 per 100m - felt very cruisey today which was nice!!
33/50: 3k easy technique session to prepare for a big bad boy tomorrow! Under 2 weeks now before we leave for Canada & the US of A!
34/50: 10k as 2x(3x500,3x400,3x300,3x200,3x100 as ez/mod/fast +20s R.I). Times for fast: 6:12+6:09,4:56+4:57,3:39+3:44,2:24+2:27,1:10+1:10
35/50: 3k light technique swim - feeling good!
36/50: 10k in 2h19 (1:24/100m). River has dropped to 17 (63) degrees - definitely noticeable!! Good job as the Hudson is 14 (57) at the mo!
37/50: 4k aerobic swim inc. 6 x 600m at 1:18/100m pace for first half of each, stepping up to 1:15 in 2nd half. Feeling smoooooth!
38/50: 20k in 4h35 (1:22/100m) 1st 10k = 2h18, 2nd 10k = 2h17. 13mins quicker than a fortnight ago! NYC here we come! #properchuffed
39/50: 10k as 6k pool (28 deg) and 4k river (17 deg). Pool was 15x400m +20s rest from 1:24 down to 1:16s. 4k OW steady at 1:25/100m #allgood
40/50: 3k easy technique swim - shoulders and arms feeling like toast after a few hard sessions this last couple of weeks! Countdown is on!
41/50: 10k in 2h18 - that's my 25th Thursday Tempo Ten KM in a row - totally chuffed! #consistencycounts
42/50: 3k easy technique swim - fallen very much into the groove of one easy day working on technique, one hard day of 10-20km #simples
43/50: 10k inc. 2x(1600m,800m,2x400m,4x200m +15s rest between each). Paces: 1:25,1:23,1:21,1:19 for set 1 and 1:23,1:21,1:19,1:17 for set 2
44/50: 3.5k easy technique swim - actually a combo of 2 x 1500m sets in boiling hot 25y pools and then a 500m swim in open water bliss!
45/50: 5.2k (1:23/100m) - more like it! Magnificent morning swim at #kelsolake with a friendly visit from @ScottGammon. Feeling good!
46/50: 6.5k at #kelsolake inc. 10x400m on 5:30 holding 5:12 (1:18/100m) or better. Really enjoyed #redmist today!
47/50: 4k technique set at #kelsolake - novel use of drills in the open water - very enjoyable with birds tweeting!
Average of 36km per week for last 10 weeks, peak week 56km (session length average 7.2km) 15 easy sessions vs 35 hard