Training January 16th, 2017

Swimming pool workout, 8.5 km (2h 8′)

(warm up) 1000 fs;
6 × 400 fs @5’20” (in 5’~5’01”) +
6 × 200 fs @2’40” (in 2’29″~2’30”) +
10 × 100 fs @1’20” (in 1’14”) + 100 easy;
3 × 100 fs (50 sprint/50 easy);
5 × 200 @3′ (50 fly/150 fs);
500 fs (paddles + pull + band);
400 fs (pull + band);
300 kick (fins);
200 fs (fins) + 100 easy

Notes: this is another session programmed by my buddy. It is supposed to be the longest and hardest session for this week, as we both have races in the upcoming weekend. A rest day Sunday helped me recovering from last week Thu-Fri-Sat sessions, which had been particularly tought (especially Saturday), so today was not that bad. Still challenging, but not extremely hard. I hope to recover enough before tomorrow morning.

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