Training August 8th, 2017

Swimming pool, 5.3 km (1h 20′)

600 fs

400 fs (pull)

300 fs (50 build/50 slow)

2 × 600 fs @7’50” (in 7’20”) +

2 × 400 fs @5’15” (in 5’54″~5’55”)

200 easy (pull)

6 × 200 fs @2’35” (fins, in 2’20”)

500 fs (pull + paddles)

100 easy

Notes: today I felt already much better than yesterday. I couls swim a bit more relaxed, especially for the 600 I have been faster than I hoped. I did the fins set to use legs more and to allowa for a more stretched stroke.

Training November 24th, 2016

Swimming pool workout, 5 km (1h 15′)

(warm up) 1000 fs;
3 x 500 fs @7’15″/7′ with paddles/8’15”;
2 x (400 fs fast @5’40” + 200 fs slow @3’20” + 300 fs fast @4’15” + 100 fs slow @ 1’45”);
500 slow (1st 25 m of each 100 BF)

Notes: early morning workout together with the informal group at the swimming pool. I am feeling better day after day, it’s quite motivating. I came in the 400 in 5’05”, which is not that bad considering that just one month ago I was struggling coming in 5’20”. This workout was not too much difficult.

 

Training November 19th, 2016

Swimming pool workout, 5km (1h25′)

(warm up) 3 × 400 (200 fs/50 kick/150 pull bouy);
4 × 200 fs @2’45” + 1 × 200 fs @3’30” +
3 × 200 fs @2’45” + 1 × 200 fs @ 3’20” +
2 × 200 fs @2’45” + 1 × 200 fs @ 3’10” +
1 × 200 fs @2’45” + 1 × 200 fs × 100 bs;
5 × 100 @2’30” (50 kick/50 pull);
12 × 25 bf @ 30″; 100 easy
Notes: early morning workout with the informal group that gather together at the pool. I came in the 200 at around 2’28″~2’34”, depending on the set. The workout itself was not hard, but I felt a bit of fatigue in the lats, I think due to the paddle work yesterday (more effective than I thought, it seems).

Training November 7th, 2016

Swimming pool workout, 4km (58′)

(warm up) 1000 fs; 1500 fs paddle; 1500 fs pull buoy

Notes: as I didn’t swim for three days due to a business trip to Sydney and slept less than 6 hours a day for these three days, I just wanted to do an easy swim for today. I also did my strength training (squat and high pulls, followed by some elastic band drills) this morning as usual. A negative note for the day is that my left abdominal hurts a lot now after I attempted some ab wheel reps in the morning. Hopefully it’s just pulled a bit and it will be fine in a few day, but it’s quite uncomfortable when I flip.

Training October 27th, 2016

Swiming pool workout, 4.1km (1h 2″)

(warmp up) 1000 fs; 3 × (4 × 100 fs) @1’30” (in 1’11″~1’12”) + 100 easy; 1500 fs paddles; 100 easy

Notes: swimming workout done early in the morning. I think it was the first time I did a swimming workout before 6am. Feeling in the water was good, and the time in the 100 series was what I was aiming at. Today I am resting weight lifting, I will do something light and easy tomorrow, together with an easy swim, before the meet Saturday.

Training October 26th, 2016

Swimming pool workout, 4.7km (1h 10′)

(warm up) 1000 fs; (negative split) 8 × 200 fs @3′ (in 2’31″~33″) + 100 easy; 2000 fs pull buoy

Notes: weight training workout was heavy until yesterday, this morning was easier (thick bar high pulls and thick bar deadlift), and so maybe this is the reason I started feeling better in the water, my shoulders were not as heavy as last week were. I was a bit surprised by the time of the 200 fs, faster than I thought. Overall, this is good thinking at Saturday meet.

Training October 24th, 2016

Swimming pool workout, 4.6km (1h 10′)

(warm up) 1000 fs, 10 × 100 fs @ 1’30” (in 1’14″~), 2500 fs paddles and pull buoy + 100 easy.

Notes: first workout back in the swimming pool after three consecutive days in the ocean. I felt good, maybe because I swam just few kms a day in the last few days. Weight training workout (front squat and clean) this morning also was smooth.