Training April 21st, 2017

Swimming pool, 7 km (1h 20′)

400 fs +
4 × 100 im @1’40” +
2 × 200 fs @2’45” (pull) +
8 × 50 @1′ (1 swim/1 dolphin kick) +
400 fs (paddles, negative split);
2 × [300 fs, 1st set swim @4’15”, 2nd set paddles @4′ +
        6 × 50 fs @45″ 1 hard/1 easy, 1st set swim, 2nd set paddles +
        3 × 100 @1’30” im without breast stroke] + 200 easy
16 × 50 @45″ (1catch up/1 dps) + 200 easy;
400 fs @5’30” + 4 × 100 fs @1’20” (pull + paddles) +
300 fs + 3 × 100 fs @1’25” (band) +
200 fs @2’40” + 2 × 100 @1’20” + 200 easy

Notes: this program was prepared by a really experienced guy I am swimming together sometimes in these days. It was not hard, but I added some more volume to this week. By the way, I felt really stiff after yesterday fly sets.

        

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