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.