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.

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