Training August 9h, 2017

Swimming pool, 5.1 km (1h 30′)

400 fs

2 × 100 fs @1’40” (1st threshold + 2″/2nd threshold) +

2 × 150 fs @2’30” (1st t + 2″/2nd t) +

2 × 200 fs @3’20” (1st t + 2″/2nd t) +

2 × 250 fs @4’10” (1st t + 2″/2nd t) +

2 × 300 fs @5′ (1st t + 2″/2nd t)

8 × 50 kick @1’15” (fins, 25m fast dolphin side kick/25m slow)

10 × 100 fs @1’30 (fast/slow, fast in 1’09”)

8 × 25 fly @40″

100 easy

1000 (100 swim/100 dolphin side kick)

Notes: today I would have liked to swim a bit more, but the pool opened late due to a safety issue. At least I managed to get 5k in. I was able to hold a threshold pace of 1’12″/100m for all the main set, even without a proper warm up.

Training July 21st, 2017

Swimming pool, 6.1 km (1h 50′)

600 fs (warm up)
3 × 400 fs @6’30” (fast)
100 easy,
6 × 200 fs @3′ (fast)
100 easy
12 × 25 kick @45″
4 × 200 im @4′
3 × 600 fs (pull + paddles/paddles/finger paddles)

Notes: today program was not too long, but with some quality. I did the 400s in 4’59″/4’55″/4’54”, which means I need a longer warm up. The 200s were in 2’26″/2’24″/2’23″/2’24″/2’23″/2’21”. I had plenty of rest, but I am happy with these times.

Training June 30th, 2017

Swimming pool, 6 km (1h 45′)

800 fs
8 × 25 kick @45″
8 × 25 fs @30″ (build up 1st to 4th)
30 × 100 fs @1’30” (10 swim, 10 paddles, 10 swim; same pace of a 1000 timed)
200 im (drills, easy)
12 × 25 fly @35″
400 fs (pull)
800 fs (finger paddles)
100 easy

Notes: this workout by our trainer of the informal squad was not too heavy, except for the main set which should have been hard if done properly. Unfortunately I swam around 1’13”, a bit less those with paddles.