Training August 16th, 2017

Swimming pool, 5.1 km (1h 45′)

16 × 50 fs (6 @50″/4 @45″/2 @40″/2 @50″/2 @1′)

8 × 25 fs @30″ (slow/build/explosion/fast)

3 × (4 × 150) (broken into 50 fast @1′ + 100 slow fs @1’45”; 1st set fly, 2nd set back, 3rd set fs)

100 kick easy

8 × 25 kick @40″ (fast)

4 × 100 im order (all fast, broken into 50 @1’20” + 2×25 @40″)

10 × 50 fs @1′ (25 fast/25 easy)

100 easy

5 × 200 fs @2’50” (finger paddles)

Notes: today it was a good sprint session with my informal squad. It helped also doing some form stroke to do some different shoulder movement.

Training August 7th, 2017

Swimming pool, 3.5 km (1h 15′)

800 gs

12 × 25 kick @45″

16 × 12.5 fs @15″ (sprint)

100 easy

20 × 50 @1′ (add progressively 12.5m fast each 50, 5th 50 loosener)

12 × 25 fly @40″

100 easy

16 × 37.5 fs @50″ (paddles, alternate fast/easy)

100 easy

Notes: today’s session was focused on sprint. I had to keep it short because I had to go to work early this morning and I could swim just 3.5k. Anyway, after 14k yesterday I really felt like crap and I couldn’t have swim any more intense that this. I hope to feel better from tomorrow.

Training May 15th, 2017

Swimming pool, (1h 15′) 3.5 km

1000 fs (300 swim + 200 drills, repeated twice);
8 × 25 fs @30″ (easy/build up/explosive/fast);
6 × 150 @3’30” (100 fast/50 easy) +
8 × 100 @2′ (50 fast/50 easy) +
10 × 50 @1’15” (fins, 25 fast/25 easy);
100 easy

Notes: this was a sprint workout session with my informal squad. I did the 100s fast around 1’04”. It was not particularly difficult, but maybe my sprint could have been faster.

Training April 10th, 2017

Swimming pool, 3.6 km (1h 15′)

(warm up) 600 fs;
8 × 100 fs @1’40” (build up 1st to 8th);
1000 fs (fast, fins, broken in 8 × 12.5/25/37.5/50);
12 × 25 kick @40″;
12 × 25 fly @30″;
10 × 50 fs @1′ (20m sprint/30m easy) + 100 easy

Notes: today’s session with the informal squad was meant to be sprint, but it was not hard (I also couldn’t finish the session because of the time). I rested from swimming yesterday (on Sunday) and while doing some strength training I felt a bit of pain in the biceps and this is the reason I was wanted to keep the swimming volume low for today. 

Training February 3rd, 2017

Swimming pool workout, 4 km (1h 30′)

(warm up) 15 × 100 fs @1’50″/1’45″/1’40″/1’35″/1’30”;
8 × 37.5 fs @1′ (sprint);
12 × 25 kick @45″ (fast);
12 × 25 @40″ (fly/fs, fast);
10 × 50 fs @1’10” (12.5 underwater kick/12.5 sprint/25 easy)
5 × 100 im @2′
600 fs (paddles)

Notes: sprint workout with the informal group. The problem is that I tried to sprint, but I am afraid I was not fast at all. I didn’t feel “light” and luckily today workout was not too intense or too long.