Training December 11th, 2017

Swimming pool, 5km (morning 1h 30′)

600 fs 

600 fs (breathing 3-5-7 by 50m)

12 × 50 fs @45″ (threshold time)

600 fs (fast, in 7’30”)

6 × 100 fs (tt)

600 fs (paddles, fast in 7’23”)

4 × 150 fs @2’15” (tt)

6 × 50 kick @1′ (fins)

4 × 100 @1’45” (50 fly/50 fs)

100 easy 

6km (afternoon 1h 30′)

500 fs

300 fs (pull)

200 (50 back/50 fs)

200 fs (25 fast/25 easy)

800 fs @10’30” (in 9’55”) +

400 fs @5’20” (in 4’55”) +

4 × 200 fs @2’40” (in 2’28”)

15 × 100 fs @1’20” (paddles)

100 fs

5 × 200 fs @2’50” (fins, moving fast by 50)

200 easy

Notes: double session today for a total of 11k. In the morning I felt like crap, but this evening was much better. Perhaps I should have took a rest yesterday, but now it’s ok. Just a light session tomorrow.

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Training December 10th, 2017

Ocean swim, 2.2km

6 laps at City beach,

1st and 2nd lap swim easy

3rd lap 40 strokes fast + 10″ rest

4th lap grab each other’s ankles and swim

5th and 6th lap medium pace
Notes: aftet yesterday race I was not sure about swimming in the ocean today, but the weather was so nice (and hot) that I had to go to the beach. It was just a relaxing swim, with a few stingers around as usual.

Training December 8th, 2018

Swimming pool, 5km (1h 30′)

5 × (200 fs + 100 im) (all cont.)

8 × 300 @5’30” (broken into 100 hard in 1’04″~1’05” + 100 easy + 50 hard + 50 easy)

4 × 200 fs (50 kick + 150 pull)

300 easy

Notes: simple and easy, and also good quality. I enjoyed this session with my informal squad. I also felt good in the water and I hope to do well in tomorrow race.

Training December 7th, 2017

Swimming pool, 6 km (1h 35′)

100 + 200 + 300 + 400 + 500 fs @1’30” cycle +

6 × 250 fs @3’20″/4′ q

2 × 500 fs @7’30” (paddles) +

5 × 200 fs @2’40″/3’20″/2’50″/3’10″/3′

3 × 300 fs (fins, 50 side kick/50 swim)

Notes: endurance set with my informal squad. It was not intense, but I still felt fairly smooth, as yesterday. Also, I was not strengthless as I felt last week.

Training December 6th, 2017

Swimming pool, 6km (1h 50′)

800 fs

8 × 25 kick @45″

8 × 25 fs @30″ (build 1 to 4)

20 × 150 fs @2’15” (threshold time, 10 swim in 1’46″~1’48”, 10 paddles in 1’41″~1’43”)

200 easy

12 × 25 fly @30″

4 × 300 fs (2 pull+ paddles, 2 fins 50 dolphin side kick/50 swim)

Notes: today it was really nice. I mean, it was not easy at all, but I think that I went well through the main set. I felt good and smooth.

Training December 5th, 2017

Swimming pool, 7km (1h 50′)

500 fs

300 fs (pull)

300 (25 fly/75 fs)

200 fs (25 fast/25 easy)

3 × (12 × 100 fs + 100 easy) (4 @1’15″/4 @1’20″/4 @1’25”; 1st set swim, 2nd set fins, 3rd set paddles)

6 × 300 fs (2 pull + band, 2 pull + band + paddles, 2 fins 50 kick/50 swim)

Notes: after 10.5k yesterday I didn’t want to prepare a set too hars, but neither an easy one, so this looked to be nice in-between. Not too hard, but with some 100s @1’15”, just to have the hearth rate up a bit.

Training December 4th, 2017

Swimming pool, 5km (1h 40′, morning)

1000 fs

12 × 25 fs @30″ (easy/build/explosion/fast)

12  × 25 fly @40″

10 × 50 fs @1′ (fast)

6 × 200 fs @3′ (paddles, threshold time, in 2’18″~2’19”)

200 easy

10 × 50 fs @1′ (20m sprint/30m slow)

12 × 25 im @40″

600 fs (paddles)

100 easy

5km (1h 15′, evening)
600 fs

300 (25 fly/75 fs)

300 fs (25 fast/25 easy)

4 × 400 fs @5’30” (in 4’52″~4’54”) +

4 × 200 fs @2’45” (in 2’23″~2’26”) +

12 × 100 fs @1’20” (in 1’12″~1’13”)

100 easy

500 (25 kick hard/75 easy swim)

100 easy cool down

Notes: today too was double session, all together it makes 10.5k. This morning was a sprint set with my informal squad, while this evening an endurance set. I felt ok today, the cycle this evening was slightly higher than the previous weeks, but the time were not too bad.