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.

Advertisements

Training August 4th, 2017

Swimming pool, 5.5 km (1h 35′)

5 × 100 fs @1’40”

5 × 100 fs @1’30”

5 × 100 fs @1’25” (paddles)

5 × 100 @1’40” (25 fly/75 fs)

5 × 100 fs @1’30” (progression, add one more 25m fast each 100)

5 × 100 @1’40” (75 fs/25 fly)

5 × 100 fs @1’40” (progression, add one more 25m fast each 100)

5 × 100 fs @1’25” (fins)

5 × 100 fs @1’30” (from 1’12” to 1’08”, drop 1″ each 100)

5 × 100 fs @1’20″/1’25″/1’30″/1’35″/1’40”

500 fs (medium speed, pull + band)

Notes: today’s set was not too intense, but I didn’t feel quite smooth. The gym workouts I did this week had their effects and I was stiff.

Training August 3rd, 2017

Swimming pool, 7 km (1h 50′)

3 × 600 fs @9’/8’30″/9’30” +

3 × 400 fs @6’/5’40″/6’20” +

20 × 100 fs @1’20″/1’25″/1’30″/1’35″/1’40”

600 + 500 fs @1’20” cycle (pull + band + paddles) +

400 + 300 fs @1’20” cycle (paddles) +

200 easy

Notes: Thursday session with the informal squad is always a “change of pace” session. It was not too hard, but my swimming was not as smooth as in the past few days.

Training August 2nd, 2017

Swimming pool, 6 km (1h 40′)

4 × (200 fs + 100 kick + 100 im + 100 pull + 30″ rest)

5 × (3 × 100 fs @1’40” fast timed + 100 easy)

8 × 37.5 @1′ (12.5 kick/25 swim fast; 4 fs/4 fly)

100 easy

3 × 500 fs @6’30” (fins)

100 easy

Notes: today was quite intense, another session of quality over quantity with my informal squad. Unfortunately the mist over the water was too thick and it was not possible to check the time of the 100s, but the feeling was good.

Training August 1st 2017

Swimming pool, 5.2 km (1h 20′)

600 fs

300 fs (pull)

300 fs (25 fast/25 easy)

4 × 400 fs @5’15” (in 4’52”)

100 easy

16 × 100 fs @1’20” (in 1’10″~1’11”)

100 easy

500 fs (paddles)

100 easy

Notes: since today too I didn’t have much time I preferred quality over quantity. I still felt quite smooth from last week light tapering and this helped in swimming the 400s fast and without much effort. I think it’s my best training set of 400s to date.

Training July 29th, 2017

Swimming pool, 7 km (1h 50′)

500 fs

5 × 300 fs @ 4’40″/4’30″/4’20″/4’10″/4′

500 fs (50 kick/50 pull)

5 × 300 (50 fly/50 fs @4’50”, 2nd and 5th lap fly @4’40”, pull + band @4’30”, pull + band + paddles @ 04’20”, swim @4′)

500 fs (paddles)

6 × 50 @1′ (longdog drills)

200 easy

6 × 300 fs (fins, 2 @4’20″/2 @4’10″/2 @4′)

200 easy

Notes: today was not fairly smooth and I had overall good feeling. I did not felt sore (also because this week I don’t have reasons to be sore) and I hope to be ready for tomorrow race.

Training July 27th, 2017

Swimming pool, 7 km (1h 45′)

1000 fs @15′ +

6 × 300 fs @4’15″/4’30″/4’45” +

10 × 200 fs @2’40″/2’50″/3’/3’10″/3’20” +

2 × 100 fs @1’20″/1’40”

2 × (400 + 300 + 200 + 100) @1’20” (paddles)

Notes: this morning it was not hard, but I was not really smooth and I couldn’t easily hold a steady pace (also because of the rest time ladder). I swam a bit better the last 2k with paddles, where I had a more relaxed stroke.