Training October 18th, 2017

Swimming pool, 5 km (1h 30′)

900 fs

3 × (4 × 200) fs @3’15” (progression, add 50m fast each 200, 1st set swim, 2nd pull, 3rd paddles)

8 × 50 kick @1’15” (fins)

6 × 150 @2’45” (75 fly/75 fs)

400 fs easy (pull)

Notes: this set with my informal s
quad was nice today, if I do not consider that I was super sore for the gym workout of the last two days. I began lifting again with a certain intensity from this week after having gone light due to my recent trips overseas, and it really felt. I hope to feel better soon in the next couple of days.

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Training October 17th, 2017

Swimming pool, 5 km (1h 15′)

600 fs

300 fs (pull)

300 fs (25 fast/25 easy)

8 × 200 fs @2’40” (in 2’28”)

100 easy

16 × 100 fs @1’20” (fins, in 1’10″~1’11”)

500 fs (pull + band + paddles)

Notes: I wanted to do a set not too hard and not too easy, because I don’t feel yet as smooth as I was before my last trip oveseas last week. Good news, the 200s were not super fast, but extremely regular. The set of 100s was quite regular too, and I wanted to do it with fins to lower the stroke rate.

Training October 16th, 2017

Swimming pool, 4.1 km (1h 10′)

900 fs (every 6th lap one arm)

8 × 50 fs @50″ (medium pace)

3 × 100 im @2′

8 × 300 fs @5′ (progression 1st to 4th, trying to drop 5″ each 300 to threshold time)

100 easy

Notes: today I had to keep the session short for work. I tried to do the main set dropping 5″ each, but I was not quite good at pacing and I did 3″55″/3’55″/3’46″/3’40” and 4’/3’49″/3’42″/3’40”.

Training October 14th, 2017

Swimming pool, 7 km (1h 55′)

3 × (200 fs + 50 kick + 150 pull)

6 × 150 @2’40” (25 kick/25 long dog/50 one arm/25 catch up/25 polo)

3 × 300 fs @4’30” (build up)

6 × 150 fs (pull, change breathing every 50, alternate between 3/5/7 and 9/5/3)

9 × 100 @1’20″/1’25″/1’30”

200 easy (pull)

4 × 500 fs (fins/paddles/paddles + pull/swim)

Notes: I didn’t swim for the last four days when I was in Hong Kong and I slept 3 hours because I come back home yesterday night and I wanted to make it to the pool. This session was not hard or fast paced, it was ok for my conditions. I think it will take a few days for that nice feeling in the water to come back.

Training October 9th, 2017

Swimming pool, 4 km (1h 10′)

4 × 500 fs @8′ (swim/pull/swim/paddles)

8 × 25 fs @30″ (fast)

400 fs (fast, time trial, in 4’30”)

14 × 100 fs easy @2’/ threshold @1’20” (1 easy + 1 threshold, 1 easy + 2 tt, 1 easy + 3 tt, 1 easy + 4 tt)

Notes: I was almost expecting a time trial today. I wanted to do it because I needed to check last Saturday times. I am happy that I did again 4’30”, like Saturday but without full body suit this time. This is a good improvement.  I will be away for work from this evening and I will not be able to swim for 4 days, hope not to be crap upon return.

Training October 8th, 2017

Swimming pool, 4 km (1h)

600 fs

200 fs (pull)

200 fs (drills)

200 fs (25 fast/25 easy)

3 × (4 × 200 fs) @2’40” (1st set swim in 2’23″~2’25”; 2nd set fins in 2’16″~2’18”; 3rd set paddles in 2’12″~2’14”)

100 easy

300 kick (fins)

Notes: this Sunday I decided to go swimming because the next week I may miss a few session. I did some quality 200s. It is a set similar to last Tuesday, but I was much faster. Especially, I swam the last 200 with paddles in 2’09”.

Training October 7th, 2017

Swimming pool, 5km (1h 30′)

600 fs

300 fs (fins)

300 fs (pull)

300 fs (50 progression/50 easy)

400 fs (fast and timed, in 4’30”)

600 fs (broken into 200 easy/200 drills/200 pull)

400 fs (fast and timed, fins, in 4’15”)

600 fs (broken into 200 easy/200 drills/200 pull)

400 fs (fast and timed, paddles, in 4’15”)

100 easy

10 × 50 kick @1’10” (fins)

400 (25 fly/75 fs)

100 easy

Notes: I wanted to do some 400s flat out today, it’s an idea I had since yesterday. Therefore more quality than quantity. I also wanted to to some with fins and paddles to train the 3/4 catch up for the open water. The good news is that I was super fast (for my standard at least), as I have never been before in training. The first 400s is one second short of the state record for my age group. But…I was wearing and “illegal” suit for pool: I tried to swim with my new Jaked full body suit, to try it out before the first open water event in two weeks. It works, and it works really well.