Training February 11th, 2017

Swimming pool workout, 10 km (2h 40′)

(warm up) 400 fs + 400 fs (band + pull) + 200 kick
10 × 100 fs @1’20” + 500 fs (pull);
8 × 100 fs @1’20” + 400 fs (pull + paddles);
6 × 100 fs @1’20” + 300 fs (paddles);
4 × 100 fs @1’20” + 200 fs (slow);
2 × 100 fs @1’20” + 100 back;
6 × 50 fly @1′ + 200 easy;
4 × (400 fs + 300 fs pull + 200 kick fins +100 easy; 400s on 5’30″/5’40″/5’50″/6′)

Notes: this was supposed to be the last “hard” Saturday session for many of the informal group who take part in the Rottnest Channel Swim. As for me, I was happy to swim 10 km. I tried to “push” the 400s during the last 4k, and I came in all in 5’~5’04”.

       

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