Training June 23rd, 2017

Swimming pool, 5.7 km (1h 40′)

500 fs
500 fs (pull)
12 × 25 fly @30″
200 fs drills
6 × 300 @5′ (fast, 1st to 3rd paddles in 3’35″/3’37″/3’40”, 4th to 5th swim in 3’44″~3’45”)
200 kick easy
9 × 100 +2′ (fly-back/back-breast/breast-free)
50 easy + 50 fs sprint
100 easy
1000 fs (pull + band + paddles)
100 easy

Notes: today I felt good, no major issues with pulled muscles but I can still feel a little pain in the neck, I hope it will be over in the next few days. This workout by our “coach” of the informal squad was helpfull to use other muscles too.

Training June 22nd, 2017

Swimming pool, 8.1 km (2h 05′)

5 × (250 fs @3’30” + 50 fs @1′) +
5 × (200 fs @2’45” + 50 fs @1′) +
5 × (150 fs @2’05” + 50 fs @55″) +
5 × (100 fs @1’25” + 50 fs @50″) +
5 × (50 fs @40″ + 50 fs @50″) +
1000 fs (paddles) +
2 × 500 fs (pull) +
400 fs @6′ +
2 × 350 fs @5’15”

Notes: I loved this session with my informal squad because it was so relaxing. My pulled muscle on the back is almost fine now, but the neck still hurts a bit, so I didn’t want to aggravate things by using the elastic band to pull more (also not to overload my elbows, which were hurting a bit too).

Training June 21st, 2017

Swimming pool, 6 km (1h 55′)

3 × 800 fs (1st swim; 2nd paddles every third lap back; 3rd fins every thied lap back),
8 × 200 @4’30” (50 dolphin kick/50 fly/50 kick/ 50 fs),
12 × 25 @40″ (fast, 4 fs/4 fly/4 fs)
700 fs (pull + paddles)
700 fs (finger paddles)
300 fs easy


Notes: this workout with my informal squad was good because we practiced different strokes and also kicks, and this helped in using other muscles. The only negative note is that I may have forced too much with my new (large size) paddles, and after the session my elbows hurted a bit.

Training June 20th, 2017

Swimming pool, 7.5 km (1h 55′)

600 fs
400 fs (paddles)
200 (50 back/50 fs)
200 fs (50 build up/50 easy)
4 × 200 fs @2’35” (in 2’20″~2’24”) +
4 × 100 fs @1’15” (in 1’10”) +
200 easy
4 × 200 fs @2’40” (band, in 2’30″~2’34”) +
4 × 100 fs @1’20” (band, in 1’15″~1’16”) +
200 easy
15 × 100 fs @1’20” (fins)
600 fs (paddles)
600 fs (pull + paddles)
6 × 100 fs (fins, 25 underwater dolphin kick/75 swim easy)

Notes: I wrote this workout with the aim of doing some quality over quantity. It was a good quality, the first time I worked on 1’15” on 100 fs and also the first time that I did a set with band on 1’20” cycle. Not bad. Today I also tried my new toys: an extra large set of paddles (awesome) and a set of finger paddles (good for warm up…I still have to realize if they help with technique).

Training June 19th, 2017

Swimming pool, 6 km (1h 50′)

400 fs
4 × 100 @2’15” (kick)
400 fs (moderate pace, 5’30”)
4 × 100 fs @1’45” (pull)
400 fs (fast, in 5′)
4 × 100 im @2′ (easy)
400 fs (fast, paddles, in 4’45”)
4 × 100 fs @1’30” (threshold)
8 × 50 fs @45″ (threshold)
16 × 25 @30″ (fast)
4 × (50 fly @1′ + 2 × 25 fly @30″)
200 easy
800 fs (band + pull + paddles)
6 × 100 (fins, 25 dolphin kick underwater/75 easy fs)

Notes: today’s session with the informal group was not hard but I didn’t feel quite well because of a pulled muscle on the back. Moreover, I don’t know why, but it was also hard to breath on the left side as I felt a small pain in the neck. I was crap today.

Training June 17th, 2017

Swimming pool, 5 km (1h 30′)

400 fs
400 fs (pull),
2 × 200 fs @3’10” (band) 
2 × 200 fs @3′ (band + pull)
2 × 200 fs @2’50” (pull)
2 × 200 fs @2’40” (in 2’28″~2’29”)
2 × 200 fs @2’30” (paddles)
2 × 200 fs @2’40” (in 2’25”)
2 × 200 fs @2’50” (pull)
6 × 150 @2’20” (im without breast)
300 fs (paddles, cool down)

Notes: this session was quick and fun. Quick because compared to other sessions this week I did 5k, fun because it was not too hard or too easy, just right. I experimented with drinks today: 40gr of dextrose + 5gr of bcaa and 1 tablet of electrolytes in 500ml of water. 

Training June 16th, 2017

Swimming pool, 5 km (1h 30′)

10 × 50 fs @50″ (warm up)
10 × 50 fs @1′ (kick into stroke)
10 × 50 fs @50″ (progression 1st to 5th)
10 × 50 fs @45″ (paddles)
10 × 50 @50″ (25 fly/25 fs)
10 × 50 fs @40″ (fins)
10 × 50 fs @50″ (reverse progression)
10 × 50 fs @45″ (fast)
10 × 50 fs @50 (25 fast/25 easy)
10 × 50 fs (2 @40″/2 @45″/ 2 @50″/2 @55″/2 cool down)

Notes: this session with my informal squad was nothing difficult. We went through this quickly and without any big trouble. My conditions too are better, I think I recuperated from last Tuesday 12k session.