Training June 27, 2017

Swimming pool, 7 km (1h 25′)

600 fs
400 fs (pull)
200 (50 back/50 free)
300 fs (50 build/50 free)
2 × 400 fs @5’15” (in 4’50″~4’52”) +
4 × 200 fs @2’35” (in 2’25”) +
200 easy,
4 × 200 fs @2’35” (in 2’35”) +
6 × 100 fs @1’15” (in 1’10”) +
200 easy,
7 × 200 fs @2’50” (paddles, in 2’30″~2’35”),
400 fs (pull + band),
300 easy cool down


Notes: that pulled muscle on the back is getting better, but it is still hurt a bit and it’s annoying especially when I rise my forehead. However today I had a great session. I think that I did the 400s parricularly well.

Training June 14th, 2017

Swimming pool, 6.5 km

500 fs
400 (50 im order/50 fs)
12 × 25 @40″ (kick, dolpin/freestyle)
6 × 100 fs @1’30” (threshold) +
3 × 200 fs @3′ (build up 1st to 3rd);
2 × 300 fs @4’30” (threshold);
600 fs (fast, pull + paddles);
600 fs (fast, fins + paddles);
16 × 25 @30″ (fast, last 4 fly);
3 × 500 fs (pull + band/pull + band + paddles/band + paddles) +
400 easy (50 back/50 fs)

Note: this session with my informal squad doesn’t look hard, and I don’t think it was supposed to be hard. However I was still so sore after yesterday 12k that I really couldn’t swim at my threshold pace. Nonetheless I believe that doing some extra long session once every few weeks will help a lot.

Training April 19th, 2017

Swimming pool, 5 km (1h 25′)

800 fs;
800 fs (paddles);
800 fs (build up);
800 fs (negative split, in 4’20″/4’10”);
200 easy;
800 fs (fast timed, in 9’48”);
8 × 25 dolphin kick @45″;
12 × 50 fs (4 @45″/4 @50″/4 @55″)

Notes: in this workout with my informal squad you swim a set of 800 progressively fast. I felt stiff at the beginning but began feeling better later in the set. 9’48” in the last 800 is not that bad, considering that the lane was a bit crowded and that I didn’t swim smoothly today.

Training March 26th, 2017

Swimming pool, 7.3 km (1h 50′)

(warm up) 1000 fs;
6 × 500 fs @7′ (band, in 6’43″~6’46”) + 1′ rest;
5 × 200 fs @2’40” (in 2’24″~2’26”);
200 easy (pull);
20 × 50 @50″ (alternate fly/fs);
1000 kick (fins) + 100 easy

Notes: I worked out alone today after a good night sleep to recover from yesterday trip to Rottnest as support for a friend swimming the Port to Pub. The set of 200s after taking off the band was not hard and I think I swam smoothly.

Training March 10th, 2017

Swimming pool, 4.3 km (1h 15′)

(warm up) 1000 fs;
2 × 300 fs @5′ (slow/fast) +
4 × 150 fs @2’30” (slow/fast) +
6 × 100 fs @1’40″(slow/fast) +
8 × 75 fs @1’15” (slow fast) +
12 × 50 fs @50″ (slow/fast) +
4 × 50 @1’10” (kick) + 100 easy

Notes: I had to finish earlier as I had to go to work, but I liked the idea of doing some “fast” workout today. It was the second fast workout session with my informal squad this week, and I think this kind of session will be helpful for participating in pool meet.

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 January 25th, 2017

Swimming pool workout, 4.7 km (1h 10′)

(warm up) 1000 fs;
3 × 400 fs @ 5’30” (in 5’~5’02”) +
3 × 200 fs @ 2’45” (in 2’27″~2’28”) + 200 easy;
400 (50 fly/50 fs);
400 kick (fins);
400 fs (fins) + 300 easy

Notes: today I swam alone, after a long time. I kept the mileage short because of the Mandurah race tomorrow. I trained in the afternoon, iutside pool, temperature 37C degree e warm water. I felt too hot to feel good, but the time on the 400s and 200s is not that bad. I hope to be ready for tomorrow.