Training February 28th, 2017

Swimming pool, (1h’ 15″) 4.5 km

(warm up) 1000 fs;

2 × 200 @2’40” (in 2’30”) +
2 × 200 @3′ (in 2’25”) +
2 × 200 @3’20” (in 2’19”) + 100 easy;
4 × 100 @1’20” (1’14”) +
4 × 100 @1’30” (in 1’11”) +
4 × 100 @1’40” (in 1’07”) + 100 easy;
100 × 50 fs @50″ (25 sprint/25 easy);
400 fs (pull)

Notes: today I came up with this program. I don’t have much time to swim in the morning now, so I though that trying to push some 200s and 100s with medium recovery time was the best bang for the buck. I rarely swim under 2’20” on 200s or under 1’10” on 100s in practice, so this was the time I was aiming to.

Advertisements

Training February 27th, 2017

Swimming pool  (1h 15′), 4.4 km

(warm up) 2 × 500 fs (30″ rest);
10 × 100 fs @1’40” +
8 × 100 fs @1’35” +
6 × 100 fs @1’30” +
4 × 100 fs @1’25” +
2 × 100 fs @1’20”;
8 × 25 kick @40″ + 100 easy

Notes: I consider this as day 1 of my preparation for my next goal, which is taking part in the Rottnest Channel Crossing next year. However, this is also day 1 of the new academic semester, which means I will be very busy for the next 4 months and a half. I will inevitably have to swim less kilometres, but hopefully I will try to have some good quality workouts at least in the weekend.

Training February 25th, 2017

Swimming pool, 4 km (1h 05′)

(warm up) 3 × 400 fs (swim/band/band + pull);
400 + 300 + 200 + 100 fs @1’20” cycle +
100 + 200 + 300 + 400 fs @1’20” cycle + 100 easy;
6 × 50 @1’30” (start from block, 3 fs/3 fly, 25 sprint/25 slow);
400 fs (fins)

Notes: today I trained alone, a light and short session before tomorrow swim meet. I hold a pace of 1’13″~1’14″/100m for all the distances of the main sets. I try also some start from the block, but I still have to figure out how to start from the Omega block with one foot behind.

Training February 24th, 2017

Swimming pool workout, 4.6 km (1h 25′)

(warm up) 3 × 600 fs (30″ rest);
500 fs skills;
20 × 100 fs @1’40” (build up 1st to 5th, every 5 starting the 1st faster);
8 × 25 kick @45″ + 100 easy
Notes: I still felt quite stiff at the beginning but I loosen up well during the set of 100s. I finished the last 100 in 1’06”. Just a light swim tomorrow before my first pool event on Sunday.

Training February 23rd, 2017

Swimming pool workout, 5.5 km (1h 25′)

(warm up) 1000 fs;
6 × 500 fs @7’30”
500 fs (pull + band);
500 kick (fins);
500 fs (fins)
Notes: I hold a pace of 1’18″/100m for the set of 500s. I aimed at doing less, but even when I tried to go faster I just did the same time, and I didn’t feel like I could hold a faster pace for more than 100m. 

Training February 22nd, 2017

Swimming pool workout, 4 km

(warm up) 1000 fs;
6 × 50 @1’10” (25 kick/25 swim);
8 × 25 @40″ (kick);
12 × 25 fs @30″ (build up 1st to 4th);
5 × (2 × 50 + 100) fs @1’/55″/50″/45″/40″ cycle;
200 im skills;
8 × 25 fly @40″ + 200 easy;
600 fs (fins)

Notes: today I felt much better than yesterday. Tapering is kicking in for me too. I didn’t have any issue with my shoulder, which seems to be ok now. However I had troubles with both wrists, and I realized later today while lifting that it is due to power cleans I did yesterday. All these issue with weights are quite strange, because I am following the same program since 4 weeks ago and I have not increased weight, just reps. 

Training February 21st, 2017

Swimming pool workout, 5 km (1h 20′)

(warm up) 1000 fs;
9 × 100 fs @1’20″/1’30″/1’40”;
6 × 200 fs @2’40″/3’/3’20”;
3 × 300 fs @4’/4’30″/5′;
1000 fs (fins)

Notes: This is tapering week for my swimming group. I am happy to taper as well, but I am not feeling yet quite relaxed and “light” in the water, I was stiff today. Maybe because of yesterday weight trainig.