Training December 21st, 2016

Swimming pool workout, 4.7 km (1h 25′)

(warm up) 1500 fs;
8 × 50 @1’10” kick;
3 × 500 fs @9′ (200 timed/5″ rest/100 timed/200 easy);
6 × 25 @40″ fly (fast) + 150 easy

Notes: today I didn’t plan to swim, but since in the weekend the pool is closed for Christmas I decided to have my swim in. My condition was completely different from yesterday, today I felt quite stiff and heavy, couldn’t glide at all. Maybe I didn’t recover enough from yesterday.

Training December 20th, 2016

Swimming pool workout, 5.6 km (1h 25′)

(warm up) 1000 fs;
5 × 400 fs @5’30” (in 5′, last in 4’54”);
5 × 200 fs @2’40” (in 2’22″~2’24”);
5 × 100 fs @1’20” (in 1’12″~1’13”) +
10 × 50 fs @40″ (in 34″~35″) + 100 easy;
400 kick + 100 easy

Notes: today the workout was great. I swam with two buddies at the HBF Stadium at usual, but we meet up at 2pm and it was too hot outside, so we managed to swim inside. Set of 400s felt great, 200s also was ok. Fatigue begun to set in during the 100s, but I managed. Times were lower than I did recently, and with much less rest. Possible reasons are 1) more time to rest from the morning weight sessions, 2) or beef ribs for an high energy lunch, or 3) inside water is cooler and we had all the pool indoor for us, so we swam in one lane each.

Training December 19th, 2016

Swimming pool workout, 4.8 km (1h 20′)

(warm up) 800 fs (every 4th lap IM order);
6 x 100 fs @1’40″/1’35″/1’30” (two 100s each);
6 x 200 fs @3’30” (build up speed from 1st to 4th lap);
400 kick;
16 X 100 @1’40” (25 fly/75 fs) + 200 easy

Notes: Monday workout with the informal group. Not too much, not to challenging, just right to start the week. I just felt shoulders a bit heavy, because yesterday after a long time I picked up kettlebell swing again. Today I did my strength training workout after the swimming practice, and it was ok.

Training December 18th, 2016

Swimming pool workout, 4 km (1h 05′)

1000 fs;
1000 fs pull buoy and band;
1000 fs paddles;
500 (50 fly/50 fs);
500 (50 kick/50 pull)

Notes: I planned to swim at the ocean today, but my wife insisted to go to the swimming pool, so I opted for a workout relax. I just tried to concentrate on technique and glide.

Training December 17th, 2016

Swimming pool workout, 6 km (1h 35′)

2000 fs (400 swim/400 band/400 band + pull/400 band + pull + paddles/400 swim);
5 × 300 fs @4’30” (2nd/3rd lap fast);
5 × 200 fs @2’40” paddles;
5 × 100 fs @1’25”;
500 kick; 
8 × 37.5 @45″ fly  + 200 easy 

Notes: the informal group of people I swim with rose the volume. This Saturday we did 6 km. The intensity was not high, so it wasn’t hard. However, I felt better yesterday. Next week a 100 x 100 is planned for Christmas Eve, the overall volume is going to be higher than usual.

Training December 16th, 2016

Swimming pool workout, 4.5 km (1h 10′)

(warm up) 1000 fs;
6 x 200 fs @2’45″/2’55″/3’05” +
6 x 200 fs with paddles @2’45″/2’55″/3’05” + 100 easy;
500 (50 bf/50 fs); 500 fs (50 kick/50 pull buoy)
 

Notes: I decided to do a short workout because tomorrow the informal group planned a longer one, and also because in week 1 I don’t want to do much volume. The time of the first and fourth 200s without paddles was 2’21”, and that for those with paddles was 2’19” and 2’16”. For all the other 200s I was between 2’28″~2’29”. I wasn’t really smooth, but I didn’t thought I would have made these times today.

 

Training December 15th, 2016

Swimming pool workout, 5.2 km (1h 15′)

(warm up) 20 × 50 fs @45″ +
10 × 100 fs @ 1’25″/1’35” +
6 × 200 fs @ 2’50″/2’55″/3’/3’/3′ (in 2’29”) +
5 × 300 fs @ 4’10″/4’20″/4’30″/4’40″/4’50” (first 3 paddles) +
5 × 100 fs @ 1’20″/1’25″/1’30″/1’35”

Notes: this was a nice Thursday workout with the informal group. It was not high paced, but it was done without any further rest between sets, so we did all this in a row from start to end. I felt also much better than last Tuesday, yesterday rest day helped.