Training February 13th, 2017

Swimming pool workout, 9 km (2h 20′)

 
(warm up) 1000 fs;
2 × 800 fs @11′ (in 10′) +
4 × 400 fs @5’20” (in 5’~5’04”) +
8 × 200 fs @2’40” (in 2’29″~2’32”) +
16 × 100 fs @1’20” (in 1’13~1’15”) + 100 easy
3 × 100 fs @2′ (50 sprint/50 easy);
600 fs (pull + paddles) +
300 fs (pull) +
200 kick (fins) + 100 easy

Notes: good news: this was supposed to be the last “hard” session for this open water season. Bad news: I am a bit sad, because it was the last session and I really feel that I need this kind of “hardcore” workout at least once a week. Credits to my swimming buddy for these sessions and thanks a lot.

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