Training August 31st, 2017

Swimming pool, 7 km (1h 45′)

6 × (400 fs @5’45” + 100 @1’45”) +

10 × 150 fs @2’10″/2’20” +

500 (25 back/75 fs)

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

200 easy (pull)

Notes: today the set with my informal squad was not hard, but at the end of the set with paddles I felt a bit tired. I am planning another 7k set on Saturday, I hope to feel better.

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Training August 30th, 2017

Swimming pool, 4.6 km (1h 30′)

500 fs

3 × 100 im

200 fs drills

6 × 50 fs @50″ (medium/threshold/slow)

1000 fs time trial (in 12’06″~12’07”)

200 easy

15 × 100 fs @1’40” (paddles, build 1st to 5th)

8 × 25 kick @40″

12 × 25 fly @40″

100 easy

Notes: with my informal squad a couples of day after a 400 fs time trial there is always a 1000 fs time trial. Your threshold should result as somethig around the average of the two paces. Monday I swam the 400 time trial a few seconds slower than in July, but today I did the fastest 1000 fs time trial in training ever. It is better than 12’12” past month, and even better than 12’10” back in April/May. Good.

Training August 29th, 2017

Swimming pool, 5.3 km (1h 15′)

600 fs

300 fs (pull)

300 fs (fins)

200 fs (25 fast/25 easy)

800 fs @10’30” (in 9’58”) +

2 × 600 fs @7’50” (in 7’28″/7’31”) +

3 × 400 fs @5′ (paddles, in 4’44″/4’49″/4’49”)

100 easy

500 (fins, 50 fs/50 fly)

100 easy

Notes: I did this set today because I wanted to do some endurance work on a bit longer distances than last week 100s or 200s. It wae “nice”, not too bad, I think that next time I could shave off a few seconds from the cycle of the 800s and 600s.

Training August 28h, 2017

Swimming pool, 4.1 km (1h 15′)

5 × 200 fs (swim/drills/kick fins/drills/swim)

8 × 25 fs @30″ (easy/build up/explosion/fast)

400 fs time trial (in 4’38”)

200 easy

2 × (100 + 200 + 300 + 400) @1’30” cycle (medium~fast, 2nd set with paddles)

5 × 37,5 fly @50″

100 easy

Notes: I had imagined a time trial for today, and doing a time trial before 6am in the morning is always an issue. I did a couple of seconds more than the last 400 timed about 4~5 weeks ago, but the worst part came after…I was so sore, it took me another 1k to begun swimming somewhat smoothly. I hope the next 1000 time trial later this week will be better.

Training August 26th, 2017

Swimming pool, 10 km (2h 45′)

1000 fs

3 × (4 × 100) @1’30″/1’35″/1’40″/1’45” (band)

3 × (4 × 100) @1’25″/1’30″/1’35″/1’40” (band + pull)

3 × (5 × 100) @1’20″/1’25″/1’30″/1’35″/1’40”

3 × (6 × 100) @1’15″/1’20″/1’25″/1’30″/1’35″/1’40” (paddles)

5 × 200 @3′ (fins, 50m fly/back/fly/fs)

5 × 200 @2’45” (fins)

5 × 200 @2’50” (finger paddles)

300 easy

Notes: I already meant of doing some extra kms today and also the guys of my informal group were keen on doing something different. The original program was a couple of k less, I just added mileage to arrive at 10k. It was not hard until the last 2k, when I begun feeling a bit tired. Continuing changing pace throu the main set simply killed me, even if the overall pace has never been high. Circuit training yesterday could be another reason of a bit of shoulder soreness.

Training August 25th, 2017

Swimming pool, 5 km (1h 30′)

1000 fs

10 × 50 fs (6 @50″/4 @45″)

3 × 400 fs @6’30” (descending, in 5’35″/5’25″/4’55”)

8 × 50 kick @1’10” (fins)

8 × 25 fs @30″ (fast)

3 × 400 fs @6’30” (descending, in 5’30″/5’15″/4’54”)

8 × 25 fly @40″

300 easy (pull)

Notes: nice and easy 5k set today with my informal squad. I could have done the first set of 400s better, but maybe I still needed a bit of warm up. The second set was far better than the first one.

Training August 24th, 2017

Swimming pool, 7 km (1h 45′)

100 + 200 + 300 + 400 fs @1’30” cycle +

4 × 250 fs @3’30″/3’35″/3’40″/4’15” +

5 × (200 fs @2’45” + 100 @1’45”) +

400 + 300 + 200 + 100 @1’30” cycle +

500 (25 back/75 fs)

3 × 600 fs (pull + band + paddles/paddles/finger paddles)

200 easy

Notes: Thursday with the informal squad is always endurance and a continued set. This morning was not fast paced and I felt good, it was not difficult to swim the 200 in 2’30”.