Training November 10th, 2017

Swimming pool, 6 km (1h 50′)

3 × 500 fs (25 drills/75 fs)

5 × 100 fs @1’40” (1st in threshold time +6″, then descending 2″ each)

4 × 200 fs (150 single arm/50 swim, fins/paddles/pull/swim)

5 × 100 fs @1’40” (1st in tt + 4″, then descending 2″ each)

4 × 150 (roll drills)

5 × 100 fs @1’40” (1st in tt +2″, then descending 2″ each, last in 1’04”)

8 × 25 @30″ (25 fly/25 fs)

100 easy

2 × 600 fs (pull + paddles/fins)

100 easy

Notes: nice session today with my informal squad. I felt a bit stiff and sore, particularly my shoulder, but it was because of yesterday gym. I warmed up nicely through the session.

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Training July 10th, 2017

Swimming pool, 7 km (2h 05′)

500 fs
400 im (drills)
8 × 200 fs @3’30” (build up, 3rd and 6th fins kick) 
5 × 100 fs @1’30” (threshold, in 1’09″~1’10”)
15 × 100 @1’40” (25 fly/75 fs)
12 × 25 fs @30″ (fast, 4 fs, 4 fly,  fs)
4 × 500 fs (1st band + pull, 2nd pull + paddles, 3rd paddles, 4th fins)
200 easy

Notes: good workout this morning. Our trainer prepaired something easy with a bit of quality. I felt fairly loosen up and I the main set of 100s slightly under my assumed threshold.

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.