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.

Advertisements

Training July 18th, 2017

Swimming pool, 8 km (2h)

600 fs
400 fs (pull)
200 (50 back/50 pull)
300 fs (50 build/50 easy)
3 × 400 fs @5’30” (in 5′) +
8 × 100 fs @1’20”
200 easy (pull)
3 × 400 fs @5’15” (paddles, in 4’50″~4’53”)
8 × 100 fs @1’20” (paddles)
200 easy (pull)
3 × 600 fs @8’20” (1st and 2nd swim, 3rd fins)
300 fs cool down (slow, finger paddles)

Notes: this morning I trained alone. I was not 100% smooth, but at least I had some consistency. I didn’t swam the 400s “fast”, but I hold the same pace through the set, which is good.