Training November 1st, 2017

Swimming pool, 6.1 km (1h 50′)

3 × 600 fs (swim/paddles/pull)

8 × (4 × 50fs) (2 @50″ threshold -2″ in 33″/1 @50″ explosion/1 @1’30” easy)

4 × 150 @3′ (fins, 50 dolphin kick/50 swim/50 back kick)

8 × 50 @1′ (50 fly/50 fs)

4 × 400 fs (2 fins, 2 pull + finger paddles)

100 easy

Notes: I was lucky that today the set with my informal squad was not heavy, because I was really sore…for the ab wheel, for the squats and for yesterday session. I really felt crap today. I hope to recover for Saturday race.

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Training September 11th, 2017

Swimming pool, 3.4 k (1h 15′)

600 (every 4th lap back)

8 × 50 @50″ (dips)

10 × 50 @1′ (37.5m fly/12.5m fs)

2 × (2×12.5/2×25/2×37.5/2×50/2×37.5/2×25/2×12.5) @1′ cycle (fast, 1st set fins, 2nd set paddles)

6 × 50 kick @1’15” (fins)

3 × (4 × 50 fs fast + 50 easy) 1′ + 50 easy

Notes: today was sprint day. Except for the problem that I was so sore after yesterday 15k that I couldn’t sprint at all. Total crap. I felt really heavy. This doesn’t surprise me, but I hope to recover soon.

Training August 23rd, 2017

Swimming pool, 5 km (1h 30′)

800 fs

8 × 50 fs @50 (distance per stroke)

8 × 50 fs @1′ (20m kick/30m swim)

4 × (50 + 100 + 150 + 200 + 100 easy) @45″/50″/55″/1′ cycle (all below threshold, 1st set paddles)

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

400 easy (pull)

Notes: I felt quite sore this morning and I thought that the main set below the threshold time was nit simply going to happen. The first set with paddles was a bit of a challenge but I warmed up and the other three sets went fairly well. Average time for the 200s was 2’20”.

Training June 14th, 2017

Swimming pool, 6.5 km

500 fs
400 (50 im order/50 fs)
12 × 25 @40″ (kick, dolpin/freestyle)
6 × 100 fs @1’30” (threshold) +
3 × 200 fs @3′ (build up 1st to 3rd);
2 × 300 fs @4’30” (threshold);
600 fs (fast, pull + paddles);
600 fs (fast, fins + paddles);
16 × 25 @30″ (fast, last 4 fly);
3 × 500 fs (pull + band/pull + band + paddles/band + paddles) +
400 easy (50 back/50 fs)

Note: this session with my informal squad doesn’t look hard, and I don’t think it was supposed to be hard. However I was still so sore after yesterday 12k that I really couldn’t swim at my threshold pace. Nonetheless I believe that doing some extra long session once every few weeks will help a lot.