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. 

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