Training June 20th, 2017

Swimming pool, 7.5 km (1h 55′)

600 fs
400 fs (paddles)
200 (50 back/50 fs)
200 fs (50 build up/50 easy)
4 × 200 fs @2’35” (in 2’20″~2’24”) +
4 × 100 fs @1’15” (in 1’10”) +
200 easy
4 × 200 fs @2’40” (band, in 2’30″~2’34”) +
4 × 100 fs @1’20” (band, in 1’15″~1’16”) +
200 easy
15 × 100 fs @1’20” (fins)
600 fs (paddles)
600 fs (pull + paddles)
6 × 100 fs (fins, 25 underwater dolphin kick/75 swim easy)

Notes: I wrote this workout with the aim of doing some quality over quantity. It was a good quality, the first time I worked on 1’15” on 100 fs and also the first time that I did a set with band on 1’20” cycle. Not bad. Today I also tried my new toys: an extra large set of paddles (awesome) and a set of finger paddles (good for warm up…I still have to realize if they help with technique).

Training June 17th, 2017

Swimming pool, 5 km (1h 30′)

400 fs
400 fs (pull),
2 × 200 fs @3’10” (band) 
2 × 200 fs @3′ (band + pull)
2 × 200 fs @2’50” (pull)
2 × 200 fs @2’40” (in 2’28″~2’29”)
2 × 200 fs @2’30” (paddles)
2 × 200 fs @2’40” (in 2’25”)
2 × 200 fs @2’50” (pull)
6 × 150 @2’20” (im without breast)
300 fs (paddles, cool down)

Notes: this session was quick and fun. Quick because compared to other sessions this week I did 5k, fun because it was not too hard or too easy, just right. I experimented with drinks today: 40gr of dextrose + 5gr of bcaa and 1 tablet of electrolytes in 500ml of water. 

Training June 15th, 2017

Swimming pool, 8 km (2h)

800 fs @12’30”
5 × 200 fs @2’40″/2’50″/3’/3’10″/3’20” +
5 × 100 fs @1’20″/1’25″/1’30″/1’35″/1’40” +
3 × 200 fs @2’40″/3’/3’20” (band) +
3 × 100 fs @1’20″/1’30″/1’40” (band) +
3 × 200 fs @2’50″/3’/3’10” (band) +
3 × 100 fs @1’25″/1’30″/1’35” (band) +
3 × 200 fs @3′ (band + pull) +
3 × 100 fs @1’20” (band + pull);
5 × 200 fs @2’40” (fins) +
5 × 100 fs @1’20” (fins) +
2 × 500 fs (pull + paddles/paddles);
500 (fins, 50 dolphin kick/50 back)

Notes: I was still a bit sore and stiff, but much better than yesterday. Today’s workout was not much hard, and since I had a bit more time I swam 8k. A positive notice: it was the first time a swam with the band a 100s and a 200s on 1’20” cycle (even if just once).

Training May 30th, 2017

Swimming pool, 5.4 km (1h 25′)

400 fs 
400 fs (paddles)
200 fs (pull)
200 fs (25 fast/25 easy);
500/400/300/200/100 @1’25” cycle (band) +
100/200/300/400/500 @1’20” cycle +
12 × 50 fs @40″;
400 dolphin kick (fins)
200 easy (pull)

Notes: for the main set of this session I decided to do less band and more swim than last week, and to do all straight one into the other, so there was no additional rest from the 500 band to the last 50. It was not as easy as I expected, but neither too hard. The 500 band was in 6’37”, 200 band in 2’33”, 400 fs in 4’56” and 200 fs in 2’24”.

Training May 23rd, 2017

Swimming pool, 5 km (1h 20′)

500 fs
400 fs (pull)
200 (50 fs/50 back)
200 fs (25 fast/25 easy)
4 × 500 fs @7′ (band, in 6’30″/6’34″/6’35″/6’37”)
100 easy
5 × 200 fs @2’35” (in 2’20″/2’24″/2’23″/2’25/2’25”)
100 easy
400 dolphin kicks (fins)
100 easy


Notes: I tried to add some quality instead of quantity to this workout compared to last week Tuesday session. The set with the band was at a faster pace than last week, but I couldn’t hold exactly the same pace to the last 500. For the first time I did a set of 200 on 2’35”, I did it fairly well, except the first one a bit too fast.

Training May 18th, 2018

Swimming pool, 5km (1h 15′)

1000 fs;
2 × 100 fs @1’25″/1’35” (band) +
2 × 200 fs @2’50″/3’10” (band) +
2 × 300 fs @4’15″/4’45” (band, in 3’58”) +
2 × 400 fs @5’40″/6’20” (band, in 5’16”) +
10 × 200 fs @3′ (broken into 150 @2’05” + 50 easy)


Notes: Thursday session with the informal group is always like just one long set done consecutively. Today the water was cooler then usual and I preferred it, it was not too difficult to swim the first part with the band. I felt pretty good actually.

Training May 16th, 2017

Swimming pool, 5 km (1h 15′)

500 fs
400 fs (paddles)
300 (25 fly/75 fs);
2 × 1000 fs @13’45” (band, in 13’09″/13’12”) +
100 easy;
10 × 150 fs @2′ (in 1’48″~1’50”) +
200 easy

Notes: I pushed this workout a step further than the one I did last week Tuesday by doing 2 × 1000 with the band. The time of the first one was slightly faster than last week. I did almost all the 150s on the same pace, and it was not excessively hard.