Training June 30th, 2017

Swimming pool, 6 km (1h 45′)

800 fs
8 × 25 kick @45″
8 × 25 fs @30″ (build up 1st to 4th)
30 × 100 fs @1’30” (10 swim, 10 paddles, 10 swim; same pace of a 1000 timed)
200 im (drills, easy)
12 × 25 fly @35″
400 fs (pull)
800 fs (finger paddles)
100 easy

Notes: this workout by our trainer of the informal squad was not too heavy, except for the main set which should have been hard if done properly. Unfortunately I swam around 1’13”, a bit less those with paddles.

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Training June 29th, 2017

Swimming pool, 10 km (2h 30′)

1000 fs @15′ (warm up) +
16 × 100 fs (4 @1’20″/4 @1’35″/4 @1’25″/4 @1’40”) +
12 × 100 fs (3 @1’20″/3 @1’35″/3 @1’25″/ 3@1’40”) +
8 × 100 fs (2 @1’20″/2 @ 1’35″/2 @1’25″/2 @1’40”) +
4 × 100 fs (1’20″/1’35″/1’25″/1’40”),
5 × (400 + 300 + 200 + 100) @1’30” cycle (1st and 5th swim, 2nd paddles, 3rd pull + band, 4th finger paddles)

Notes: a friend swimmer is preparing for the Capri-Naples crossing next month, and I decided to do her set today. So it was 10k, which works great for my preparation too. I was just a bit tired in the lats the last km, but overall on an average of 1’30” cycle it was not extremely hard. 

Training June 28th, 2017

Swimming pool, 6 km (1h 45′)

5 x 400 with 1′ rest between each (100 fs/50 one arm/ 25 fly/25 back/ 150 fs)
5 x 200 @4′ (fins, 25 underwater/75 lateral dolphin kick/100 fs kick fast)
16 x 37.5 @50″ (25 one arm/12.5 fs hold kick frequency)
20 x 25 @30″ (fins, 25 dolphin kick/25 fly/25 fs kick/25 fs)
100 easy
3 x 600 fs (1st paddles, 2nd finger paddles, 3rd pull + band)

Notes: today our trainer of the informal group prepared a kick set. I am not a kicker, but I enjoyed this. It was not particularly hard, but I can say that I felt the set of 200s with fins.

Training June 27, 2017

Swimming pool, 7 km (1h 25′)

600 fs
400 fs (pull)
200 (50 back/50 free)
300 fs (50 build/50 free)
2 × 400 fs @5’15” (in 4’50″~4’52”) +
4 × 200 fs @2’35” (in 2’25”) +
200 easy,
4 × 200 fs @2’35” (in 2’35”) +
6 × 100 fs @1’15” (in 1’10”) +
200 easy,
7 × 200 fs @2’50” (paddles, in 2’30″~2’35”),
400 fs (pull + band),
300 easy cool down


Notes: that pulled muscle on the back is getting better, but it is still hurt a bit and it’s annoying especially when I rise my forehead. However today I had a great session. I think that I did the 400s parricularly well.

Training June 26th, 2017

Swimming pool, 6 km (1h 40′)

1000 fs
12 × 25 fs @30″ (easy/build/explosion/fast),
12 × 25 fly @40″,
3 × (10 × 50) fs @1′ (fast, 1st set swim, 2nd set paddles, 3rd set paddles + fins),
200 easy kick
10 × 50 fs @1′ (20m explosion, then easy)
200 easy
700 fs (band + pull)
700 fs (finger paddles)
500 (fins, 50 dolphin kick/50 fs easy)


Notes: this was not an heavy session, but that pulled muscle on my back got worst over the weekend and I couldn’t swim well. It was actually a bit painfull to rise my head while swimming. Maybe working with paddles has not been a wise choice, but I really hope to get better over the next few days.

15 hundred…15 years later

It was my first time in a while. It was not like the first time, because after you have done it many times, you never forget how to do. 15 years passed. I have dreamed often of doing 15 hundred again when doing taekwondo and trying to lose some of the 30 kilograms that I gained during my graduate studies in Seoul, but I had never imagined that it would have really happened. Just to add a drop of romanticism: it happened in the same pool of the 1999 swimming world cup, the one that I watched in awe on tv. It happened in a masters’ meet more similar to a time trial event than an actual competition, but nevertheless I wanted to be ready for the a distance which was my distance. Lightly tapered and shaved. 24hrs carb load. Motivationally charged. And only one goal: the new national record for my age group.

I wanted to do things well. I knew with a good approximation when my turn was scheduled, so I could time my warm up quite well. Oh let’s say better than I usually do. It took about 40~45 minutes, 2.4 km:
600 fs
200 (50 fs/50 back)
200 fs (25 fast/25 easy)
5 × 100 fs @1’20” (in 1’09”)
200 fs easy
3 × 100 fs @1’15” (in 1’09”, I didn’t feel ready yet, I needed a little something more)
100 easy
100 fs fast (in 1’04” without much effort, at this point I felt I was ready)
200 easy (time to get out)
I had a hot shower, I got changed and then I still had 50 minutes to wait before my event. My ugg boots and my wool beanie, two great investments for the winter months, kept me warm until the race. Then, 20 minutes before the start I had 35gr of dextrose and 5gr of bcaa in 300ml of water. I don’t think I really needed this, but it was an experiment. And I think it worked at least for the race time.

Take your marks…go! I was going to do the first 100 fast, and that was exactly what I wanted. I know myself a bit by now: if I start fast then I just slow down a few seconds but I hold the pace. However when I try to pace from the beginning I start too slow and I am not able to increase speed later. So my strategy: flat out and hold it. My splits:
100m: 1’02″96
200m: 1’07″68 (2’10″62)
300m: 1’09″50
400m: 1’09″43 (4’29″42; this is .3 short of the State record for the 400m fs. It will be for the next time)
500m: 1’10″50
600m: 1’10″00
700m: 1’10″21 
800m: 1’10″48 (9’10″74; this is new WA State record for the 800m fs)
900m: 1’09″25
1000m: 1’09″60
1100m: 1’09″75
1200m: 1’09″30
1300m: 1’09″28
1400m: 1’08″89
1500m: 1’06″28 (17’13″09; and this is new National record masters 35!)
Mission cleared. Of course, I hope to do better the next time since I was clearly too slow in the middle 500. This is also an encouraging step toward my ultimate goal: swimming the Rottnest. Ah…15 years ago my 15 hundred best was 15’46”.

Training June 24th, 2017

Swimming pool, 7 km (2h)

5 × 300 fs (swim/ band/band + pull/band + pull + swim),
5 × (200fs @2’40” + 50 fs @50″) + 50 easy,
5 × 200 @3′ (each a different 50 fly),
5 × (100 fs @1’20” + 50 fs @50″) + 50 easy,
5 × 100 @1’50” (50 kick/50 pull),
600 fs (pull + paddles),
6 × 100 fs @1’25” (each a different 25 fast),
600 (fins, 35 alternate fs arm-fly kick/fly arm-fs kick, 75 fs easy)

Notes: today was a good day, thanks to this session with my informal squad. I swam the set of 200s in 2’25″~2’27” and the set of 100 in 1’08”-1’09”. I also tried maltodextrine, which seems to work better than the dextrose that I tried last week Saturday.