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. 

Training June 28th, 2017

Swimming pool, 6 km (1h 45′)

5 x 400 with 1′ rest between each (100 fs/50 one arm/ 25 fly/25 back/ 150 fs)
5 x 200 @4′ (fins, 25 underwater/75 lateral dolphin kick/100 fs kick fast)
16 x 37.5 @50″ (25 one arm/12.5 fs hold kick frequency)
20 x 25 @30″ (fins, 25 dolphin kick/25 fly/25 fs kick/25 fs)
100 easy
3 x 600 fs (1st paddles, 2nd finger paddles, 3rd pull + band)

Notes: today our trainer of the informal group prepared a kick set. I am not a kicker, but I enjoyed this. It was not particularly hard, but I can say that I felt the set of 200s with fins.

Training June 27, 2017

Swimming pool, 7 km (1h 25′)

600 fs
400 fs (pull)
200 (50 back/50 free)
300 fs (50 build/50 free)
2 × 400 fs @5’15” (in 4’50″~4’52”) +
4 × 200 fs @2’35” (in 2’25”) +
200 easy,
4 × 200 fs @2’35” (in 2’35”) +
6 × 100 fs @1’15” (in 1’10”) +
200 easy,
7 × 200 fs @2’50” (paddles, in 2’30″~2’35”),
400 fs (pull + band),
300 easy cool down


Notes: that pulled muscle on the back is getting better, but it is still hurt a bit and it’s annoying especially when I rise my forehead. However today I had a great session. I think that I did the 400s parricularly well.

Training June 26th, 2017

Swimming pool, 6 km (1h 40′)

1000 fs
12 × 25 fs @30″ (easy/build/explosion/fast),
12 × 25 fly @40″,
3 × (10 × 50) fs @1′ (fast, 1st set swim, 2nd set paddles, 3rd set paddles + fins),
200 easy kick
10 × 50 fs @1′ (20m explosion, then easy)
200 easy
700 fs (band + pull)
700 fs (finger paddles)
500 (fins, 50 dolphin kick/50 fs easy)


Notes: this was not an heavy session, but that pulled muscle on my back got worst over the weekend and I couldn’t swim well. It was actually a bit painfull to rise my head while swimming. Maybe working with paddles has not been a wise choice, but I really hope to get better over the next few days.

Training June 24th, 2017

Swimming pool, 7 km (2h)

5 × 300 fs (swim/ band/band + pull/band + pull + swim),
5 × (200fs @2’40” + 50 fs @50″) + 50 easy,
5 × 200 @3′ (each a different 50 fly),
5 × (100 fs @1’20” + 50 fs @50″) + 50 easy,
5 × 100 @1’50” (50 kick/50 pull),
600 fs (pull + paddles),
6 × 100 fs @1’25” (each a different 25 fast),
600 (fins, 35 alternate fs arm-fly kick/fly arm-fs kick, 75 fs easy)

Notes: today was a good day, thanks to this session with my informal squad. I swam the set of 200s in 2’25″~2’27” and the set of 100 in 1’08”-1’09”. I also tried maltodextrine, which seems to work better than the dextrose that I tried last week Saturday.

Training June 23rd, 2017

Swimming pool, 5.7 km (1h 40′)

500 fs
500 fs (pull)
12 × 25 fly @30″
200 fs drills
6 × 300 @5′ (fast, 1st to 3rd paddles in 3’35″/3’37″/3’40”, 4th to 5th swim in 3’44″~3’45”)
200 kick easy
9 × 100 +2′ (fly-back/back-breast/breast-free)
50 easy + 50 fs sprint
100 easy
1000 fs (pull + band + paddles)
100 easy

Notes: today I felt good, no major issues with pulled muscles but I can still feel a little pain in the neck, I hope it will be over in the next few days. This workout by our “coach” of the informal squad was helpfull to use other muscles too.

Training June 22nd, 2017

Swimming pool, 8.1 km (2h 05′)

5 × (250 fs @3’30” + 50 fs @1′) +
5 × (200 fs @2’45” + 50 fs @1′) +
5 × (150 fs @2’05” + 50 fs @55″) +
5 × (100 fs @1’25” + 50 fs @50″) +
5 × (50 fs @40″ + 50 fs @50″) +
1000 fs (paddles) +
2 × 500 fs (pull) +
400 fs @6′ +
2 × 350 fs @5’15”

Notes: I loved this session with my informal squad because it was so relaxing. My pulled muscle on the back is almost fine now, but the neck still hurts a bit, so I didn’t want to aggravate things by using the elastic band to pull more (also not to overload my elbows, which were hurting a bit too).