Training December 2nd, 2016

Swimming pool workout, 5.3 km (1h 24′)

(warm up) 1000 fs;
4 × 250 fs @3’45” (progression every 50 from easy to sprint) + 100 easy;
10 × 100 fs @1’35” (50 sprint/50 slow) + 100 easy;
20 × 50 fs @50″ (25 sprint/25 slow); 
1000 fs paddles and pull buoy + 100 easy

Notes: in my speed workout day I decided to introduce also some progression this week. I felt a bit the strength training workout done just 2 hourse before (overhead thick bar presses, thick bar deadlifts, bent over rows) and my shoulders weren’t quite smooth. Today was the last “heavy” strength training workout that I had scheduled to do before next week Saturday race.


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