Training August 16th, 2017

Swimming pool, 5.1 km (1h 45′)

16 × 50 fs (6 @50″/4 @45″/2 @40″/2 @50″/2 @1′)

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

3 × (4 × 150) (broken into 50 fast @1′ + 100 slow fs @1’45”; 1st set fly, 2nd set back, 3rd set fs)

100 kick easy

8 × 25 kick @40″ (fast)

4 × 100 im order (all fast, broken into 50 @1’20” + 2×25 @40″)

10 × 50 fs @1′ (25 fast/25 easy)

100 easy

5 × 200 fs @2’50” (finger paddles)

Notes: today it was a good sprint session with my informal squad. It helped also doing some form stroke to do some different shoulder movement.

Training August 15th 2017

Swimming pool, 5 km (1h 15′)

600 fs

500 fs (pull)

400 fs (25 fast/75 slow)

4 × 300 fs (2 @4’/2 @3’50”)

200 easy (pull)

4 × 300 fs (paddles, 2 @3’45″/2 @3’35”)

4 × 200 fs @2’50” (fins)

100 easy

Notes: today I tried to do all the main set starting on 1’20” cycle and then getting progressively faster. I swam the first set without paddles in 3’40” average and the second set with paddles in 3’30″~3’32”. I felt fairly smooth in the set without paddles.

Training August 14th, 2017

Swimming pool, 4.6 km (1h 15′)

5 × 300 fs @ 5′ (last im order without breast)

6 × 200 fs @3′ (fast, in 2’21″/2’24″/2’25″/2’25″/2’25″/2’22)

3 × (50 + 100 + 150) fs @50″/45″/40″ cycle (paddles)

3 × (50 + 100 + 150) fs @50″/45″/40″ cycle

100 easy

Notes: I felt a bit stiff today, in particular shoulders and arms. I sbould have used more the lats but I couldn’t swim smoothly enough. Anyway, the main set of 200s was not too bad, especially considering that I did the last one faster.

Training August 12th, 2017

Swimming pool, 7 km (1h 50′)

400 fs easy

2 × 400 fs @6 (slow) +

2 × 400 fs @5’40” (medium) +

2 × 400 fs @5’20” (in 4’54”)

200 easy (pull)

2 × 400 fs @5’20” (in 4’54″/4’58”) +

2 × 400 fs @5′ (paddles, in 4’40″/4’34”)

400 easy (pull)

300 kick (fins)

800 fs (fins, every 4th lap fly)

3 × 300 fs (band/band + pull/ finger paddles)

Noted: today set was focused on 400s. I think that I swam well, especially about 2k of warm up. I did almost all the 400s on 5’20” in 4’54″without much effort. I wanted to puh the last two 400s with paddles and I am satisfied with my times. Now a bit of rest, tomorrow only some light gym work and no swimming, the first non swimming day in 3 weeks.

Training August 11th, 2017

Swimming pool, 4.3 km (1h 25′)

3 × 500 fs (swim/pull/paddles)

8 × 50 fs @50″ (threshold pace)

400 fs (threshold pace, in 4’46”)

8 × 50 fs @45″ (threshold pace)

200 im (drills)

400 fs (threshold pace, pull + paddles, in 4’34”)

8 × 50 kick @1’15” (fins)

16 × 25 fs (fast, 4 @25″/4 @30″/4 @35″/4 @40″)

200 easy

Notes: Nice session wih my informals quad. I was a bit in a hurry this morning, and I couldn’t swim more. Short mileage, but I did the 400s without much trouble. Recently it seems that my times in training on the 400 are getting better, it is a good sign of improvement. Some traps soreness, but I think it is due to my weight training yesterday.

Training August 10th, 2017

Swimming pool, 7 km (1h 45′)

1000 fs @15′ +

9 × 300 fs @4’15″/4’30″/4’45” +

4 × 200 fs @2’50″/3’10” +

5 × 100 fs @1’20″/1’25″/1’30″/1’35″/1’40”

4 × 400 fs @5’15” (paddles)

400 easy cool down (pull)

Notes: eventually today I managed to swim 7k. This session with my informal squad was not hard, I just hold a steady pace through all the set. I just had to go a bit faster in the last set with paddles.

Training August 9h, 2017

Swimming pool, 5.1 km (1h 30′)

400 fs

2 × 100 fs @1’40” (1st threshold + 2″/2nd threshold) +

2 × 150 fs @2’30” (1st t + 2″/2nd t) +

2 × 200 fs @3’20” (1st t + 2″/2nd t) +

2 × 250 fs @4’10” (1st t + 2″/2nd t) +

2 × 300 fs @5′ (1st t + 2″/2nd t)

8 × 50 kick @1’15” (fins, 25m fast dolphin side kick/25m slow)

10 × 100 fs @1’30 (fast/slow, fast in 1’09”)

8 × 25 fly @40″

100 easy

1000 (100 swim/100 dolphin side kick)

Notes: today I would have liked to swim a bit more, but the pool opened late due to a safety issue. At least I managed to get 5k in. I was able to hold a threshold pace of 1’12″/100m for all the main set, even without a proper warm up.