Swimming pool workout, 4.8 km (1h 20′)
(warm up) 1000 fs (500 swim/500 pull buoy) + 12 x 25 fly @30″ + 100 easy;
300+250+200+150+100 fs @ base 45″/50 m (fast, with paddles);
300+250+200+150+100 fs @ base 50″/50 m (fast);
9 x 100 @2′ (50 fly/50 bk, 50 fly/50 br, 50 fly/50 fs, x 3);
50 m easy + 50 m sprint (as fast as possible) + 200 easy
Notes: this Monday I went early in the morning (5:30am) to train and I meet people from the Thursday/Saturday informal group. I decided to train together. I was planning of doing a bit less work this week, and their workout plan was ok, not to long and not too much work, perfect to begin a week of slowing down. I felt arms a bit heavy while doing paddles work, but nothing else to notice otherwise.