Training December 11th, 2017

Swimming pool, 5km (morning 1h 30′)

600 fs 

600 fs (breathing 3-5-7 by 50m)

12 × 50 fs @45″ (threshold time)

600 fs (fast, in 7’30”)

6 × 100 fs (tt)

600 fs (paddles, fast in 7’23”)

4 × 150 fs @2’15” (tt)

6 × 50 kick @1′ (fins)

4 × 100 @1’45” (50 fly/50 fs)

100 easy 

6km (afternoon 1h 30′)

500 fs

300 fs (pull)

200 (50 back/50 fs)

200 fs (25 fast/25 easy)

800 fs @10’30” (in 9’55”) +

400 fs @5’20” (in 4’55”) +

4 × 200 fs @2’40” (in 2’28”)

15 × 100 fs @1’20” (paddles)

100 fs

5 × 200 fs @2’50” (fins, moving fast by 50)

200 easy

Notes: double session today for a total of 11k. In the morning I felt like crap, but this evening was much better. Perhaps I should have took a rest yesterday, but now it’s ok. Just a light session tomorrow.

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Training December 8th, 2018

Swimming pool, 5km (1h 30′)

5 × (200 fs + 100 im) (all cont.)

8 × 300 @5’30” (broken into 100 hard in 1’04″~1’05” + 100 easy + 50 hard + 50 easy)

4 × 200 fs (50 kick + 150 pull)

300 easy

Notes: simple and easy, and also good quality. I enjoyed this session with my informal squad. I also felt good in the water and I hope to do well in tomorrow race.

Training December 6th, 2017

Swimming pool, 6km (1h 50′)

800 fs

8 × 25 kick @45″

8 × 25 fs @30″ (build 1 to 4)

20 × 150 fs @2’15” (threshold time, 10 swim in 1’46″~1’48”, 10 paddles in 1’41″~1’43”)

200 easy

12 × 25 fly @30″

4 × 300 fs (2 pull+ paddles, 2 fins 50 dolphin side kick/50 swim)

Notes: today it was really nice. I mean, it was not easy at all, but I think that I went well through the main set. I felt good and smooth.

Training December 5th, 2017

Swimming pool, 7km (1h 50′)

500 fs

300 fs (pull)

300 (25 fly/75 fs)

200 fs (25 fast/25 easy)

3 × (12 × 100 fs + 100 easy) (4 @1’15″/4 @1’20″/4 @1’25”; 1st set swim, 2nd set fins, 3rd set paddles)

6 × 300 fs (2 pull + band, 2 pull + band + paddles, 2 fins 50 kick/50 swim)

Notes: after 10.5k yesterday I didn’t want to prepare a set too hars, but neither an easy one, so this looked to be nice in-between. Not too hard, but with some 100s @1’15”, just to have the hearth rate up a bit.

Training December 4th, 2017

Swimming pool, 5km (1h 40′, morning)

1000 fs

12 × 25 fs @30″ (easy/build/explosion/fast)

12  × 25 fly @40″

10 × 50 fs @1′ (fast)

6 × 200 fs @3′ (paddles, threshold time, in 2’18″~2’19”)

200 easy

10 × 50 fs @1′ (20m sprint/30m slow)

12 × 25 im @40″

600 fs (paddles)

100 easy

5km (1h 15′, evening)
600 fs

300 (25 fly/75 fs)

300 fs (25 fast/25 easy)

4 × 400 fs @5’30” (in 4’52″~4’54”) +

4 × 200 fs @2’45” (in 2’23″~2’26”) +

12 × 100 fs @1’20” (in 1’12″~1’13”)

100 easy

500 (25 kick hard/75 easy swim)

100 easy cool down

Notes: today too was double session, all together it makes 10.5k. This morning was a sprint set with my informal squad, while this evening an endurance set. I felt ok today, the cycle this evening was slightly higher than the previous weeks, but the time were not too bad.

Training December 4th, 2017

Ocean (City beach), 2.2 km (40′)

6 laps at City beach 
1st and 2nd lap swim easy

3rd lap 50 strokes fast/25 strokes easy

4th lap 50 strokes fast + 10″ rest

5th lap drafting drill

6th lap medium to easy speed

Notes: it was a really nice morning down at City beach, just a bit of wind and no waves. Everything was great, except a lot of stingers. Really, a.lot.of.stingers.

Training December 2nd, 2017

Swimming pool, 5km (1h 30′)

24 × 50 (minute man, starting @1′ to @36″) 

3 × (18 × 50) (minute man, starting  @54″ to @36″, 1st swim, 2nd paddles, 3rd fins)

200 easy (kick fins)

16 × 37.5 @45″ (alt. fly/back/fs)

300 fs easy (pull)

Notes: good “minute man” sets with my informal squad this week. It is a good exercise to learn how to slowly rise the pace.