Training June 19th, 2017

Swimming pool, 6 km (1h 50′)

400 fs
4 × 100 @2’15” (kick)
400 fs (moderate pace, 5’30”)
4 × 100 fs @1’45” (pull)
400 fs (fast, in 5′)
4 × 100 im @2′ (easy)
400 fs (fast, paddles, in 4’45”)
4 × 100 fs @1’30” (threshold)
8 × 50 fs @45″ (threshold)
16 × 25 @30″ (fast)
4 × (50 fly @1′ + 2 × 25 fly @30″)
200 easy
800 fs (band + pull + paddles)
6 × 100 (fins, 25 dolphin kick underwater/75 easy fs)

Notes: today’s session with the informal group was not hard but I didn’t feel quite well because of a pulled muscle on the back. Moreover, I don’t know why, but it was also hard to breath on the left side as I felt a small pain in the neck. I was crap today.

Training June 12th, 2017

Swimming pool, 7 km (2h)

5 × 400 fs @6’30″/6’15″/6’/5’45″/5’30” (swim/pull/paddles/swim/fins);
200 im drills
12 × 200 fs @3’20” (one lap fly),
5 × 100 @2′ kick (fins)
100 easy,
3 × 600 fs (pull+paddles, pull+band, fins)

Notes: today I was sore because yesterday I started again training with weights after one week stop. Fortunately today session with my informal squad was light, nice and reall easy. I just added 1.2k at the end to do some volume.

Training June 6th, 2017

Swimming pool, 7 km (1h 45′)

600 fs
400 fs (paddles)
300 fs (pull)
200 fs (25 fast/25 easy)
5 × 200 fs @2’35” (in 2’24”)
400 fs (easy, pull)
10 × 100 fs @1’20” (in 1’10”)
400 fs (easy, pull)
1000 fs (fins, every 4th lap fly)
200 easy
600 fs swim
500 fs (pull + paddles)
400 im (fins)

Notes: this was the first workout of my “easy” week before the 15 hundreds Saturday. It is maybe a bit high in volume compared to the last few weeks, but the core sets were shorter. Considering that I swam this early in the morning it was not too bad.

Training June 3rd, 2017

Swimming pool, 7km (1h 50′)

400 fs
400 fs (pull)
200 fs (25 fast/25easy);
1500 fs (fast with band, in 19’57”)
5 × 100 fs @1’45” (pull)
1500 fs (fast, in 18’45”)
5 × 100 fs @1’45” (pull)
1500 fs (fins, every 4th lap fly)
5 × 100 fs @1’30”

Notes: today was supposed to be a kind of time trial test over long distance swim. Two 15 hundreds, the first with an elastic band, and the second regular. I really don’t know if I should be happy amd satisfied or concerned. On one hand, I hold the time I usually do on fast sets of shorter distances, on the other hand I am still far from my goal. Today I tried a supplement mix during the session, 10gr of electrolytes and bcaa with 30gr of dextrose, in 600ml of water. At the end, I think it worked pretty fine.

Training June 1st, 2017

Swimming pool, 5 km (1h 15′)

500 fs
5 × 400 fs (band, broken into 300@ 4’15″/100 @1’45”) +
100 fs @1’30” +
2 × 100 fs @ 1’20″/1’40” +
3 × 100 fs @ 1’25″/1’30″/1’35” +
4 × 100 fs @1’25″/1’35” +
5 × 100 fs @1’20″/1’25″/1’30″/1’35″/1’40” +
4 × 100 fs @1’25″/1’35” +
3 × 100 fs @1’25″/1’30″/1’35” +
2 × 100 fs @1’20″/1’40” +
100 easy


Notes: Thursday session with my informal squad is always almost one long set. All of the above was swam straight. As always, to make things more interesting I put in some band at the beginning.

Training May 19th, 2017

Swimming pool, 4 km (1h 10′)

32 × 50 (8 fs @50″/8 fs @45″/8 im @1’/8 25 fast @1′);
600 kick (fins, broken into 300/200/100 progressively fast);
6 × 300 fs (2 @4’30″/2 @4’45″/2 @5′, 2nd and 5th lap fast)

Notes: today’s session with my informal squad was quite easy, I felt almost relaxed. I swam smoothly without too much efforts, which is always a good thing. Today a signed up for a 1500 fs event in a meet on June 10th.

Training May 10th, 2017

Swimming pool, 4.1 km (1h 15′)

1000 fs;
5 × 200 fs @3’15” (build up 1st to 5th) +
100;
5 × 200 fs @3’15” (paddles, build up 1st to 5th) +
200 easy;
8 × 100 @2′ (50 fly/50 fs)

Notes: today’s session with my informal squad was not particularly hard, however I couldn’t swim smoothly. I couldn’t really push hard in the last 200 of each set.