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.

Training June 20th, 2017

Swimming pool, 7.5 km (1h 55′)

600 fs
400 fs (paddles)
200 (50 back/50 fs)
200 fs (50 build up/50 easy)
4 × 200 fs @2’35” (in 2’20″~2’24”) +
4 × 100 fs @1’15” (in 1’10”) +
200 easy
4 × 200 fs @2’40” (band, in 2’30″~2’34”) +
4 × 100 fs @1’20” (band, in 1’15″~1’16”) +
200 easy
15 × 100 fs @1’20” (fins)
600 fs (paddles)
600 fs (pull + paddles)
6 × 100 fs (fins, 25 underwater dolphin kick/75 swim easy)

Notes: I wrote this workout with the aim of doing some quality over quantity. It was a good quality, the first time I worked on 1’15” on 100 fs and also the first time that I did a set with band on 1’20” cycle. Not bad. Today I also tried my new toys: an extra large set of paddles (awesome) and a set of finger paddles (good for warm up…I still have to realize if they help with technique).