Training February 4th, 2017

Swimming pool workout, 7.6 km (2h 10′)

(warm up) 500 fs;
5 × 100 fs @1’30”;
3 × 500 fs @7’30″/7’05″/6’45” +
5 × 100 fs @1’35”;
3 × 400 fs @6’/5’40″/5’20” +
4 × 100 fs @1’40”;
3 × 300 fs @4’20″/4’15″/4′ +
3 × 100 fs @1’45”;
3 × 200 fs @3’/2’50″/2’40” +
2 × 100 fs @1’50” + 100 easy;
400 fs fast (in 4’54”);
400 kick (fins) + 200 easy

Notes: Saturday sessions with the informal group are always lots of fun. Today I started feel a bit tired during the series of 300s, but I have never been very fast (set of 400s in 5’10″/5’05”). The 400 fast at the end was done to see how much is left in the tank…well not much was left.


My first salty water 5k: Swim Thru Perth

Swim Thru. The Swim Thru Perth is said to be the oldest open water race in Australia, the 2017 event was the 98th. Claremont masters swimming club is the organizer now, and it is also the masters swimming team that I joined just the week before the event. This year the meet was part of the Masters Swimming Western Australia open water series and also the Swimming WA OWS. It awarded cash prizes for overall placements and several other minor prizes for masters age-group categories and teams. Since it’s now a classic, even if you didn’t see the top of the top of Western Australian elite swimmers attending this year edition, you could still find a good representative of pretty fast guys (and pretty fast girls too).

Matilda bay and Perth CBD.

Matilda bay. It should have felt like swimming on home ground. Matilda bay is just in front of the university where I teach, and the race  course was at a less than a five-minute walk from my office. But the truth is that I had never swam in Matilda bay before. And if the weather is windy (and it was), and you swim in Matilda bay, I learnt quickly that you must consider two hostile variables. The first is choppy water. Matilda bay is still part of the Swan river, not yet the open ocean, and small but frequent and irregular chops can get really annoying. Really. The second is…jelly fishes. Plenty. Not dangerous, they don’t sting you often, but you can feel them on your palm while swimming, which is also pretty annoying. But not as much as choppy water.

A short 5k. 5km are always 5km, never shorter and never longer. Of course, somebody said that in open water swimming you never swim the exact distance: most of the times more, seldom less. But even if it has been my first salty water 5k, before and during the race I thought that it was not that long. For the records, I think we swam a bit more than 5k. I said “we” because I stayed in (the rear positions of) the leading pack from the start until the finish line, and for some reason unknown to me we kept all direction and turning buoys at a certain distance. I decided to follow the pack and rely on its leaders’ experience, as I don’t think I would have been better than them at following a faster route.

Look at the camera…smile!

Impressions from the pack. I am happy that I swam in the leading pack. I drafted all 5k, but this also means that I held the pace. It was not extremely fast but neither too slow, just right. At the end the pack (8 swimmers) arrived all within 30 seconds, with just 8 seconds between the 3rd to the 8th swimmer. Sprinting at the end of a 5k has been a new experience, and I finished 6th overall in 1h 06’44”. I tried to go faster at the last 300~400 meters, but I guess that everybody else did the same because I couldn’t swim away. The pack statistics was heterogeneus: 6 males and 2 females, 6 “grown up” (over 25 years old) and 2 “kids” (more or less 18 years old).

Behaviour of the pack. It is incredible how you have an ocean to swim in, but in open water races you always end up swimming over each other. I think I must take this as it is. I accept that somebody may touch my feet; it may happen that I swam over somebody else’s legs. I understand bumping into each other occasionally. But the younger the swimmer, the most he/she seemed to play a bit dirty. I don’t want to play dirty, especially with kids who are half my age. It is not correct, and it doesn’t make sense at all. They may be faster than I am, but I am pretty sure that I am stronger than they are and my body is thicker double theirs: if they push me they are just annoying, if I push them…well I said that I don’t want hurt anybody.

Chafing on my left leg, the day after.

Things to take home from Matilda bay. Firstly, as usual more experience. And this time even more confidence that with good conditions I can swim with the pack, if it is not too fast (of course, we are not talking of Australian nationals here, but of modest size open water events). Secondly, a chafing on my left leg, due to the seam of the right leg of my jammers. It never happened with this swimsuit, I think I put it on with seams in an odd position. I bought vaseline, I had it in my bag. Let’s use it from now on. Many people at races use an anti-chafing balm stick, they say it is less messy and I should really consider to give it a try. Thirdly, the prize for the team victory (awarded to the first team with 4 swimmers crossing the finish line), and the prize for the master category 35~39: a swim towel (small size, quite useful), a sport bottle (already lost it at the pool), a backpack (already have many) and some nice vouchers for swimming equipment and accessories (always useful to buy training suits).


Training February 3rd, 2017

Swimming pool workout, 4 km (1h 30′)

(warm up) 15 × 100 fs @1’50″/1’45″/1’40″/1’35″/1’30”;
8 × 37.5 fs @1′ (sprint);
12 × 25 kick @45″ (fast);
12 × 25 @40″ (fly/fs, fast);
10 × 50 fs @1’10” (12.5 underwater kick/12.5 sprint/25 easy)
5 × 100 im @2′
600 fs (paddles)

Notes: sprint workout with the informal group. The problem is that I tried to sprint, but I am afraid I was not fast at all. I didn’t feel “light” and luckily today workout was not too intense or too long.

Training February 2nd, 2017

Swimmin pool workout, 6 km (1h 30′)

(warm up) 6 × 250 fs @3’45”;
4 × 400 fs @5’40″/6’/5’20″/6′ (3rd paddles) +
4 × 300 fs @4’15″/4’30″/4’/4’30” (3rd paddles) +
4 × 200 fs @2’50″/3’/2’40″/3′ (3rd paddles) +
4 × 100 fs @1’25″/1’30″/1’20″/1’30”;
500 fs cool down (1st 25 of each 100 back)

Notes: this workout (by the informal group) was not hard, except some my confusion with rest times at the beginning. However I felt some soreness from yesterday and I was not able to push much. 

Training February 1st, 2017

Swimming pool workout, 8 km (2h)

(warm up) 1000 fs;
800 fs @ 11′ (in 9’58”) +
2 × 400 fs @5’20” (in 4’58”) +
800 fs @11′ (pull and band, in 10’30”) +
4 × 200 fs @2’40” (in 2’28”) +
800 fs @10’30” (paddles, in 9’45”) +
8 × 100 fs @1’20” (in 1’13”) + 200 easy;
3 × 100 fs @2′ (50 sprint/50 easy) + 100 easy;
400 (50 fly/50 fs);
400 kick (fins);
400 fs (fins);
400 easy

Notes: I was supposed to do this workout with my training buddies (and the program is by one of them), but I ended up swimming alone. It was hot today and the water was warm, but I think that, considering my recent times, I did pretty well. I didn’t feel this workout too hard. I also had a shoulder pain in rising my right arm this morning, maybe because of something wrong that I did with weights. I didn’t feel any pain while swimming, but tomorrow is rest day from weights.

Training January 31st, 2017

Swimming pool workout, 5.7km (1h 40′)

1000 fs;
800 kick (fins) + 800 fs (fins);
400 fs (pull) ;
200 fs
12 × 50 back (first 8 drills + fins, last 4 build up speed);
4 × 100 fs @1’30” (in 1’13”) + 100 easy
400 fs (pull)
200 fs max + 100 easy;
4 × (4 × 25 sprint + 50 easy) (1st set back/2nd and 4th set fs/ 3rd set fly);
100 easy

Notes: I did the first part of this workout alone and the second part with my masters team. Today was a sprint session. On the 200s fast I came in 2’13”, I hoped to do a bit less but I couldn’t fell my legs (maybe thanks to the 2 × 800 with fins that I did at the beginning).

Training January 30th, 2017

Swimming pool workout, 5.3 km (1h 35′)

(warm up) 800 fs;
8 × 50 fs @50″ (medium~fast/slow);
15 × 200 fs @2’40″/2’50″/3’/3’10″/3’20”;
10 × 50 kick @1’15” (fins);
8 × 25 @30″ (fly/back) + 100 easy;
500 fs (fins)

Notes: this is another workout that I did with the informal group. It is not high in volume and it is not difficult. I did the 200s fast in 2’21″/2’20″/2’18”. A full rest day on Sunday did wonders before this Monday session as I felt quite well recovered.