Training August 12th, 2017

Swimming pool, 7 km (1h 50′)

400 fs easy

2 × 400 fs @6 (slow) +

2 × 400 fs @5’40” (medium) +

2 × 400 fs @5’20” (in 4’54”)

200 easy (pull)

2 × 400 fs @5’20” (in 4’54″/4’58”) +

2 × 400 fs @5′ (paddles, in 4’40″/4’34”)

400 easy (pull)

300 kick (fins)

800 fs (fins, every 4th lap fly)

3 × 300 fs (band/band + pull/ finger paddles)

Noted: today set was focused on 400s. I think that I swam well, especially about 2k of warm up. I did almost all the 400s on 5’20” in 4’54″without much effort. I wanted to puh the last two 400s with paddles and I am satisfied with my times. Now a bit of rest, tomorrow only some light gym work and no swimming, the first non swimming day in 3 weeks.

Training December 7th, 2016

Swimming pool workout, 4 km (1h)

(warm up) 1000 fs (600 swim + 400 pull);
3 x 400 fs @5’45” (in 5’04″/5’02″/4’55”) +
5 x 200 fs @2’50” paddles (in 2’24″~2’25”) + 100 easy;
500 fs pull + 200 easy (50 bk/50 fs)
 

Notes: another easy and quick workout this week, before the race Saturday. I am feeling every day better, and I was surprised of the time I came in the sets of 400s. I was surprised by the sets of 200s too, but because of the paddles I cannot really estimate my time. Earlier in the morning I did some elastic band exercises for triceps, lats and rotator cuff, as well as some massage with the foam roller.

Training December 2nd, 2016

Swimming pool workout, 5.3 km (1h 24′)

(warm up) 1000 fs;
4 × 250 fs @3’45” (progression every 50 from easy to sprint) + 100 easy;
10 × 100 fs @1’35” (50 sprint/50 slow) + 100 easy;
20 × 50 fs @50″ (25 sprint/25 slow); 
1000 fs paddles and pull buoy + 100 easy

Notes: in my speed workout day I decided to introduce also some progression this week. I felt a bit the strength training workout done just 2 hourse before (overhead thick bar presses, thick bar deadlifts, bent over rows) and my shoulders weren’t quite smooth. Today was the last “heavy” strength training workout that I had scheduled to do before next week Saturday race.

Training October 27th, 2016

Swiming pool workout, 4.1km (1h 2″)

(warmp up) 1000 fs; 3 × (4 × 100 fs) @1’30” (in 1’11″~1’12”) + 100 easy; 1500 fs paddles; 100 easy

Notes: swimming workout done early in the morning. I think it was the first time I did a swimming workout before 6am. Feeling in the water was good, and the time in the 100 series was what I was aiming at. Today I am resting weight lifting, I will do something light and easy tomorrow, together with an easy swim, before the meet Saturday.

Training October 24th, 2016

Swimming pool workout, 4.6km (1h 10′)

(warm up) 1000 fs, 10 × 100 fs @ 1’30” (in 1’14″~), 2500 fs paddles and pull buoy + 100 easy.

Notes: first workout back in the swimming pool after three consecutive days in the ocean. I felt good, maybe because I swam just few kms a day in the last few days. Weight training workout (front squat and clean) this morning also was smooth.