Training May 31st, 2017

Swimming pool, 4.5 km (1h 20′)

600 fs
8 × 50 fs @50″ (build up 1st to 8th)
4 × 100 fs @1’40” (build up 1st to 4th)
2 × 200 fs @3’20” (2nd faster);
400 fs @6’30” (1k race pace)
2 × 200 fs @3′ (1k race pace)
4 × 100 fs @1’30” (1k race pace)
8 × 50 fs @45″ (1k race pace);
200 easy;
400 fs (fast, broken in 4 × 100, 10″ rest);
400 fs (fast, broken in 2 × 200, 10″ rest)
100 easy


Notes: this morning I was really crap. I felt so sore in the triceps and lats, and at least for the lats I am almost sure it is because of yesterday evening circuit training. The 1k pace was nothing near my 1k race pace, it was even slower than yesterday pace. I really hope to feel better tomorrow.

Advertisements

Training May 30th, 2017

Swimming pool, 5.4 km (1h 25′)

400 fs 
400 fs (paddles)
200 fs (pull)
200 fs (25 fast/25 easy);
500/400/300/200/100 @1’25” cycle (band) +
100/200/300/400/500 @1’20” cycle +
12 × 50 fs @40″;
400 dolphin kick (fins)
200 easy (pull)

Notes: for the main set of this session I decided to do less band and more swim than last week, and to do all straight one into the other, so there was no additional rest from the 500 band to the last 50. It was not as easy as I expected, but neither too hard. The 500 band was in 6’37”, 200 band in 2’33”, 400 fs in 4’56” and 200 fs in 2’24”.

Training May 29th, 2017

Swimming pool, 3.7 km (1h 10′)

12 × 50 fs @50″ +
10 × 50 fs @45″ +
8 × 50 fs @40″;
10 × 50 fs @1’10” (kick into stroke);
4 × (50 fs catch up @1′ + 2×25 fly @30″);
3 × (3 × 100 fs fast @1’40” + 100 easy)
100 easy

Notes: today was a bit chilly outside, 8 degree. This session was supposed to be more quality than quantity, but I didn’t the last set of 100s as fast as I wanted: all an average between 1’05” and 1’09”. 

Training May 27th, 2017

Swimming pool, 7km (2h)

400 fs
300 fs (paddles)
200 fs (pull)
3 × 200 fs @3’20” (band + pull, drills) + 100 kick (hard);
3 × 200 fs @3’20” (one harm) + 100 kick (hard);
3 × 200 fs @3′ (band + pull) + 100 kick (hard);
5 × 400 fs (build up; 1st, 2nd @6’15”; 3rd, 4th paddles @6′; 5th fins + paddles);
100 easy;
15 × 100 fs @1’20” (fins)
400 easy (pull)

Notes: it was not possible to try the 3k time test today because the indoor pool with the digital clock was in 25m mode, and the outdoor pool doesn’t have a digital clock. It was not much hard, and since on Saturday I have time I did 7km, however the last set of 100s was a bit like cheating wih fins.

Training May 26th, 2017

Swimming pool, (1h 15′) 3.6 km

4 × 500 fs (1st swim, 2nd kick fins, 3rd paddles, 4th pull);
8 × (4 × 50) @50″ (1st and 2nd threshold, 3rd 20m sprint, 4th drills easy)

Notes: this was a workout “nice and easy”, not stressfull and not hard, but  it was useful to have my hearth pumping a bit. Tomorrow I think it will be a time test.

Training May 25th, 2017

Swimming pool, 5 km (1h 15′)

4 × 400 fs @5’45″/6′ +
20 × 50 fs @45″ +
400 fs @6’30” +
20 × 100 fs @1’20″/1’35″/1’25″/1’40”

Notes: usually Thursday workout with the informa squad is supposed to be a long pace session, but today was almost relaxing. I am glad I did 5k within the time I have before going to work.

Training May 24th, 2017

Swimming pool, 4 km (1h 10′)

2 × 1000 fs (100 swim/50 kick/50 pull);
8 × 100 fs @1’30” (in 1’12”) + 200 easy;
8 × 50 fs @50″ (in 33″) + 200 easy;
4 × 50 fs @1′ (fast, in 31″)
200 fs easy (pull)


Notes: today I really felt like crap, maybe it’s due to yesterday circuit training, maybe it was just a wrong day. It was supposed to be a session for holding the pace, but I couldn’t hold the pace that I wanted.