Training January 31st, 2017

Swimming pool workout, 5.7km (1h 40′)

1000 fs;
800 kick (fins) + 800 fs (fins);
400 fs (pull) ;
200 fs
12 × 50 back (first 8 drills + fins, last 4 build up speed);
4 × 100 fs @1’30” (in 1’13”) + 100 easy
400 fs (pull)
200 fs max + 100 easy;
4 × (4 × 25 sprint + 50 easy) (1st set back/2nd and 4th set fs/ 3rd set fly);
100 easy

Notes: I did the first part of this workout alone and the second part with my masters team. Today was a sprint session. On the 200s fast I came in 2’13”, I hoped to do a bit less but I couldn’t fell my legs (maybe thanks to the 2 × 800 with fins that I did at the beginning).

Training January 30th, 2017

Swimming pool workout, 5.3 km (1h 35′)

(warm up) 800 fs;
8 × 50 fs @50″ (medium~fast/slow);
15 × 200 fs @2’40″/2’50″/3’/3’10″/3’20”;
10 × 50 kick @1’15” (fins);
8 × 25 @30″ (fly/back) + 100 easy;
500 fs (fins)

Notes: this is another workout that I did with the informal group. It is not high in volume and it is not difficult. I did the 200s fast in 2’21″/2’20″/2’18”. A full rest day on Sunday did wonders before this Monday session as I felt quite well recovered.

Training January 28th, 2017

Swimming pool workout, 8.5 k  (2h 10′)

(warm up) 1000 fs;
4 × 200 fs @2’45” +
8 × 200 fs @2’40” +
4 × 200 fs @2’40” (paddles);
10 × 50 fs @40″ + 100 easy;
3 × 100 fs @2′ (50 fast/50 easy);
12 × 100 fs @1’20” + 100 easy;
10 × 100 @1’30” (3rd, 6th, 9th 50 fly; 4th, 8th 50 back);
8 × 100 kick @1’40” (fins);
200 fs fins + 100 easy

Notes: I did this workout with the buddies of the informal group. It was just right, not too hard and not easy. I did the 200s in 2’29~2’30” and the 100s in 1’13”. We had to train outside today, and the water was too warm.

Training January 27th, 2017

Swimming pool workout, 7 km (1h 55′)

( warm up) 500 fs;
4 × 100 im;
300 fs (paddles + pull);
200 kick + 100 easy;
5 × 
        200 fs @2’40” (in 2’24″/2’24″/2’23″/2’21″/2’18”) +
        150 (fly/back/fs) +
        100 fs @1’20” (1’08″/1’08″/1’07″/1’07″/1’07”) + 
        50 easy;
300 fs @4′ (paddles) + 3 × 100 fs @1’20” +
200 fs @2’40” (paddles) +2 × 100 fs @ 1’20”;
5 × 400 fs (pull + band/paddles/kick fins/fins/easy)

Notes: I felt quite good during todays’ sessions. Maybe it was for the huge amount of food I had yesterday for Australia day. I did this workout with a group of people in the indoor pool and I was quite motivated because I did this with a former Olympic gold medalist and world record holder. The last 2 km are just an add to the original program.

Training January 25th, 2017

Swimming pool workout, 4.7 km (1h 10′)

(warm up) 1000 fs;
3 × 400 fs @ 5’30” (in 5’~5’02”) +
3 × 200 fs @ 2’45” (in 2’27″~2’28”) + 200 easy;
400 (50 fly/50 fs);
400 kick (fins);
400 fs (fins) + 300 easy

Notes: today I swam alone, after a long time. I kept the mileage short because of the Mandurah race tomorrow. I trained in the afternoon, iutside pool, temperature 37C degree e warm water. I felt too hot to feel good, but the time on the 400s and 200s is not that bad. I hope to be ready for tomorrow.

Training January 24th, 2017

Swimming pool workout, 4.7 km (1h 15′)

(warm up) 800 fs;
600 kick (fins);
400 fs (fins) + 100 easy;
200 fs;
4 × 25 fs (drills) + 4 × 50 fs @1′
30′ fs time trial (pace 13’50″/km, 2.2 km) + 200 easy

Notes: I started this session alone, to warm up better and to put in some volume before my weekly workout with the masters team. I kept all the workout light because of the mid-week race Thursday. The 30′ time trial has been a good occasion to practice my race pace.

Training January 23rd, 2017

Swimming pool workout, 9 km (1h 20′)

(warm up) 1000 fs;
6 × 400 fs @5’30” (in 5’01”) +
6 × 300 fs @4’10” (in 3’45”) +
6 × 200 fs @2’45” (in 2’31”) +
6 × 100 fs @1’20” (in 1’13”) + 100 easy;
3 × 100 fs (50 sprint/50 easy);
400 (50 fly/50 fs);
400 fs (paddles);
400 kick (fins);
400 easy

Notes: I did this workout with two buddies and this is a program from one of them. The original program was on base 1’20” but everybody agreed that after yesterday race (5km) we nedeed to adjust it a bit. Anyway, those 10 extra seconds of recovery time did wonders. I am happy I held the same pace from untip the end. One thing to notice: during the last 800m I had some issues with cramps at my left calf. Tomorrow I plan a light swim, as a recovey day.