Training July 2nd, 2017

Swimming pool, 7 k  (1h 55′)

3 × 400 fs @6′ (swim/build up/negative split)
200 easy
800 fs (200 hard/150 easy/150 hard/100 easy/100 hard/50 easy/50 hard)
200 easy
4 × 200 @2’45″/2’50″/2’50″/2’45” (in 2’25″~2’27”)
8 × 100 @1’25” (paddles + pull)
200 easy
16 × 37.5 @45″ (4 fly/4 breath 8/4 fly/4 fs sprint)
200 easy
3 × 600 fs @8’15″/8′ (fins, in 7’15″~7’25”)
200 easy

Notes: just a bit of carbs yesterday evening did wonders today. It was an easy session, but the set of 200s and the lastbset of 600s was almost “effortless”, smooth. This week too I swam more than 40k, and from next week I am going to slow down a bit for Sunday 800 freestyle race.

Training July 15th, 2017

Swimming pool, 10km (2h 45′)

3 × 500 fs (200 swim/200 pull/100 kick)
5 × 100 fs @1’45” (25 kick/25 drills/50 one arm)
500 fs (50 hard/50 easy)
5 × 100 fs @1’30” (25 kick/25 drills/50 surf)
5 × 200 fs 2’40″/3′ (alternate)
10 × 50 fly @1′
500 fs (pull)
3 × (500 + 400 + 300 + 200 + 100) fs (1st and 2nd set swim @1’25” cycle/3rd set @1’20”)
400 fs (finger paddles)
100 easy

Notes: today I wanted to do a longer session, which would be the only one a bit longer than usual this week. I swam the first 5k with my informal squad, and it was kick drills based. I felt stiff and “heavy”. After this to make up to 10k I added a pace based set, but in this set I felth smooth and I swam much better. Did it take 5km to warm up? It is not a good news…

Training July 7th, 2017

Swimming pool, 6 km (1h 40′)

5 × 200 (100 swim/50 kick/50 pull; 3rd back, 5th fly)
3 × 200 @4’30” (50 kick/50 drill/50 side kick/50 dolphin kick)
30 × 100 @1’30” (odd slow/even starting at + 10″ from threshold time and dropping 1″ each even 100 until -4″)
2 × 600 fs (1st pull + paddles, 2nd paddles)
100 easy

Notes: at the beginning of this workout I struggled a bit with kicks but then I really enjoyed the main set, many thanks to our trainer. It was not “hard”, but it required concentration and a certain feel for the pace. I think that I did it fairly well, doing the first 100 in 1’22” and the last in 1’08”.

Training July 1st, 2017

Swimming pool, 7.1km (1h 55′)

600 fs (warm up)
6 × 100 fs @1’40” (band) 
600 fs (every 3rd lap fly)
6 × 100 fs @1’30” (pull)
600 fs (pull, breath every 3/4/5/6 strokes change each lap)
6 × 100 fs @1’20”
600 fs (paddles, breath every 3/4/5 strokes change each lap)
6 × 100 fs @1’20”
200 easy
600 fs (fins)
6 × 100 fs @1’20” (fins)
400 fs (pull + paddles)
4 × 100 fs @1’20” (paddles)
100 easy coll down

Notes: Last session of the week. Our Saturday’s trainer prepared a 5k program wich I modified with a buddy, attaching something more at the end. Considered how the week had started I think that it finished well. My pulled muscle on the back is almost ok now and today I didn’t feel the set heavy or particularly hard, just fine.

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.