Training February 12th, 2017

Swimming pool workout, 3.6 km (1h)

(warm up) 1000 fs;
5 × 100 fs @1’20” (in 13″~1’14”) +
5 × 100 fs @1’30” (in 1’10″~1’12”) +
5 × 100 fs @1’40” (in 1’05″~1’07”) + 100 easy;
500 fs (pull + paddles) +
500 fs (pull)

Notes: today should have been a rest day, but my wife wanted to come along to the pool since it’s Sunday and I couldn’t say no. So I turned it into a kind of “quick and a bit intense” session, just to make it worth without too much stress.

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Training February 11th, 2017

Swimming pool workout, 10 km (2h 40′)

(warm up) 400 fs + 400 fs (band + pull) + 200 kick
10 × 100 fs @1’20” + 500 fs (pull);
8 × 100 fs @1’20” + 400 fs (pull + paddles);
6 × 100 fs @1’20” + 300 fs (paddles);
4 × 100 fs @1’20” + 200 fs (slow);
2 × 100 fs @1’20” + 100 back;
6 × 50 fly @1′ + 200 easy;
4 × (400 fs + 300 fs pull + 200 kick fins +100 easy; 400s on 5’30″/5’40″/5’50″/6′)

Notes: this was supposed to be the last “hard” Saturday session for many of the informal group who take part in the Rottnest Channel Swim. As for me, I was happy to swim 10 km. I tried to “push” the 400s during the last 4k, and I came in all in 5’~5’04”.

       

Training February 10th, 2017


Swimming pool workout, 5 km (1h 30″)


(warm up) 1200 fs;
3 × 400 with 1′ rest (1st 25 fly/25 kick, 2nd 50 fly/50 kick, 3rd 100 fly/100 kick fins);
10 × 200 fs @3’15” (build up, 1st~3rd pull + paddles, 4th~6th paddles, 7th~10th swim);
8 × 25 fly @30″ (fast)
300 fs (fins) + 100 easy
Notes: today’s workout with the informal group was not too much intense, but I felt quite stiff and I couldnt “sprint” at the end of the 200s. The weather was not great, but I didnt mind the rain.

Training February 9th, 2017

Swimming pool workout, 6 km (1h30′)

(warm up) 1500 fs;
3 × 500 fs @7’/7’30″/8′ +
5 × 300 fs @4’/4’15″/4’30″/4’45″/5′ +
5 × (3 × 100) fs @1’25″/1’30″/1’35”

Notes: I was still so sore due to yesterday evening workout, this morning was hard getting in the water. Fortunately, plenty of rest time helped in getting better thorugh the session. This too was another program from the guys of the informal group I swim with.

Training February 8th, 2017

Swimming pool workout, 9.2 km (2h 10′)

(warm up) 1000 fs;
3 × 500 fs @6’40″/6’35″/6’30” + 5 × 100 fs @1’20”;
3 × 400 fs @5’20″/5’15″/5’10” + 4 × 100 fs @1’20”;
3 × 300 fs @4’/3’55″/3’50” + 3 × 100 fs @1’20”;
3 × 200 fs @2’40″/2’35″/2’30” + 2 × 100 fs @1’20”;
3 × 100 fs @1’20″/1’15″/1’10” + 6 × 50 fs @45″ + 100 easy;
3 × 100 fs @1’45” (50 fast/50 easy);
600 fs (pull + paddles);
500 fs (pull);
400 fs (fins) + 100 easy

Notes: to tell the truth, I was a bit scared of this program. I thought I would have never done through it, but we did (my buddy and I, this program is their idea). Well I am satisfied…and a bit tired today. I think it’s the first program I did with rest times below the 1’20” cycle.

Training February 7th, 2017

Swimming pool workout, 6 km (1h 35′)

5 × 400 fs @6’/5’45” (alternate);
6 × (5 × 100) fs @1’20″/1’25″/1’30″/1’35″/1’40” (5th & 6th paddles);
5 × 200 @3′ (50 fly/150 fs)

Notes: I didn’t plan to swim with my informal group today, but I am happy I did, so that I put in some volume without too much stress. I did the first 100 of every set a bit faster, but overall I hold almost the same medium pace.

Training February 6th, 2017

Swimming pool workout, 4.7 km (1h30′)

(warm up) 800 fs;
16 × 50 @50″/1’10” (swim/kick into swim then catch up);
4 × (50/100/150/200 + 100 easy) fs @45″/50″/5″/1′ cycle (build up each set);
16 × 37.5 @50″ (fly/fs) + 100 easy

Notes: this workout with the informal group was not difficult, but I felt quite stiff and I couldn’t push too much. I did the the 200s of the main set in 2’30″/2’26″/2’24″/2’18”, which is not too bad considering how I felt at the beginning.