Training July 31st, 2017

Swimming pool, 4.6 km (1h 20′)

500 fs

20 × 50 fs (10 @50″ dps, 10 @1’10” kick into stroke)

2 × 500 fly (100 kick/75 kick 25 fly/50 kick 50 fly/25 kick 75 fly/100 fly; 2nd fins)

10 × 200 @3′ (last 50m fast; 3 pull + paddles, 3 paddles, 4 swim)

100 easy

Notes: I still felt quite smooth today, and this session with the informal squad was not hard. Today’s session helped me in working out a bit legs and loosen up a bit. From today I start teachng classes agai and I will have to keep training short for a few months.

Advertisements

Training July 29th, 2017

Swimming pool, 7 km (1h 50′)

500 fs

5 × 300 fs @ 4’40″/4’30″/4’20″/4’10″/4′

500 fs (50 kick/50 pull)

5 × 300 (50 fly/50 fs @4’50”, 2nd and 5th lap fly @4’40”, pull + band @4’30”, pull + band + paddles @ 04’20”, swim @4′)

500 fs (paddles)

6 × 50 @1′ (longdog drills)

200 easy

6 × 300 fs (fins, 2 @4’20″/2 @4’10″/2 @4′)

200 easy

Notes: today was not fairly smooth and I had overall good feeling. I did not felt sore (also because this week I don’t have reasons to be sore) and I hope to be ready for tomorrow race.

Training July 28th, 2017

Swimming pool, 5 km (1h 30′)

600 fs

20 × 50 fs @50″ (10 paddles/10 swim)

6 × 400 fs @7′ (fast, broken into 200 + 15″ rest + 100 + 10″ rest + 100)

200 easy

12 × 25 kick @40″

300 fs (paddles, technique)

200 easy

Notes: today hte trainer of our informal squad prepared a quality session with 400s broken. I got progressively faster and felt smoother, another sign that I really need a lot to warm up properly. I did 2’25” on the 200 of the first 400, and 2’20” on the 200 of the last. Overall good session.

Training July 27th, 2017

Swimming pool, 7 km (1h 45′)

1000 fs @15′ +

6 × 300 fs @4’15″/4’30″/4’45” +

10 × 200 fs @2’40″/2’50″/3’/3’10″/3’20” +

2 × 100 fs @1’20″/1’40”

2 × (400 + 300 + 200 + 100) @1’20” (paddles)

Notes: this morning it was not hard, but I was not really smooth and I couldn’t easily hold a steady pace (also because of the rest time ladder). I swam a bit better the last 2k with paddles, where I had a more relaxed stroke.

Training July 26th, 2017

Swimming pool, 4 km (1h 30′)

400 fs
16 × 50 fs (6 @50″/4 @45″/2 @40″/2 @50″/2 @1′)
16 × 25 fly @40″
10 × 100 fs @2′ (50 hard/50 easy)
12 × 25 fs @40″ (fin, fast)
8 × 50 @1’15” (15m kick fast/35m swim easy)
600 fs (paddles, fast in and out turns)
100 easy

Notes: today it was a sprint session with my informal squad. Not too hard and not too long, but I didn’t add any mileage at the end as I want to hold back a bit this week.

Training July 25h, 2017

Swimming pool, short course 25m, 7 km (1h45′)

600 fs
400 fs (pull)
200 fs drills
300 fs (25 fast/25 easy)
400 fs @5’20” (in 4’44”) +
2 × 200 fs @2’40” (in 2’20″~22″) + 100 easy
4 × 200 fs @2’40” (in 2’20″~22″) + 100 easy
2 × 200 fs @2’40” (in 2’20″~22″) +
4 × 100 fs @1’20” (in 1’09″~10″) + 100 easy
8 × 100 fs @1’20” (in 1’09″~10″) + 100 easy
6 × 300 fs @4′ (paddles)
100 easy

Notes: it seemed a good idea to try the 25m pool at least once before next weekend 800 freestyle short course. It felt a bit weird because I couldn’t regulate the stroke when approaching turns, but the pool was fast. Especially for the 400s and 200s I swam almost effortlessly. I have positive feelings for Sunday race. 

Training July 24th, 2017

Swimming pool, 6 km (1h 50′)

5 × 300 @5’30” (100 swim/50 kick/50 pull/50 back/50 swim)
10 × 100 fs (hard, broken into 50 @1′ + 2×25 @40″; 4th and 8th easy)
5 × 100 fs @1’40” (fast)
100 easy
4 × 100 fs @1’30” (fast)
100 easy
3 × 100 fs @1’25” (fast)
100 easy
2 × 100 fs @1’20” (fast)
100 easy
100 fs (race)
100 easy
3 × 400 fs @5’20” (paddles, in 5’~5’03”)
300 pull easy

Notes: good quality over quantity today. I swam all 100s between 1’08” and 1’10”, and it has not been too hard. I swam smoothly the last 400s too. Overall I have good feelings for Sunday meet.