Training August 10th, 2017

Swimming pool, 7 km (1h 45′)

1000 fs @15′ +

9 × 300 fs @4’15″/4’30″/4’45” +

4 × 200 fs @2’50″/3’10” +

5 × 100 fs @1’20″/1’25″/1’30″/1’35″/1’40”

4 × 400 fs @5’15” (paddles)

400 easy cool down (pull)

Notes: eventually today I managed to swim 7k. This session with my informal squad was not hard, I just hold a steady pace through all the set. I just had to go a bit faster in the last set with paddles.

Training June 7th, 2017

Swimming pool, 7km (2h)

800 fs
3 × 200 fs (1st kick, 2nd pull, 3rd drills)
4 × 100  im
1000 fs (time trial, in 12’10”)
3 × 400 fs (skills, 1st paddles, 2nd fins, 3rd swim)
4 × 100 @1’50” (1st 25m im order)
4 × 50 @1′ (25 fast/25 easy)
600 fs (fins)
800 fs (pull + paddles)
600 fs (pull + band)
400 fs (swim)

Notes: this was supposed to be my tapering week, but I did 7k today too. However, the main set distance is decreasing and I am not doing any lifting this week. I was even told if I don’t believe in tapering…it’s not that I don’t believe in it, it’s just that around 5k tomorrow and 3k Friday maybe can do the trick for Saturday meet.

Training March 18th, 2017

Swimming pool, 5.5 km (1h 25′)

(warm up) 200 fs;
2 × 200 fs @3’20” (band) +
2 × 200 fs @3’10” (pull + band) +
2 × 200 fs @3′ (pull) +
2 × 200 fs @2’50” +
2 × 200 fs @2’40” (paddles) + 30″ + 
2 × 200 fs @2’30” (fins) + 30″ +
2 × 200 fs @2’20” (fins + paddles) + 30 +
repeat going back from 2 × 200 @2’30” (fins);
100 easy

Notes: this workout with the my informal squad was fun. Not too hard, just fine. Some time: 200s swim in 2’31″~32″, 200s paddles in 2’25”, 200s fins in 2’16”, 200s fins and paddles in 2’10″~12″.