Training January 14th, 2017

Swimming pool workout, 10 km (2h 35′)

(warm up) 1000 fs;
800 fs @11′ + 8 × 100 fs @ 1’20”;
700 fs @9’20” + 7 × 100 fs @1’20” (pull and paddles);
600 fs @8′ + 6 × 100 fs @1’20”;
500 fs @6’40” + 5 × 100 fs @ 1’20” (pul and band);
400 fs @5’20” + 4 × 100 fs @ 1’20”;
300 fs @4’30” + 3 × 100 fs @ 1’30” (band);
200 fs @2’40” + 2 × 100 fs @1’20” +
100 fly @1’40” + 2 × 50 fly @ 50″ + 100 easy;
3 × 100 @2’15” (50 fly sprint/50 easy);
1000 kick fins + 400 easy

Notes: one of my swimming buddies came up with this workout today because there isn’t any race scheduled for the weekend. So today was 10k. Maybe I didn’t recover enough from the other sessions this week, but today was very tought. Today I suffered, I think itis the hardest workout I have done since I have been back.

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