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.

Training March 29th, 2017

Swimming pool, 3.7 km (1h 15′)

(warm up) 600 fs;
8 × 50 fs @50″ (stretching long);
10 × 50 @1′ (25 fly sprint/25 fs slow);
800 fs (sprint, broken @15″ cycle in 4 × 12.5/4 × 25/4 × 37.5/4 × 50 and back);
2 × 150 kick (fins, build up);
20 × 50 fs @1′ (fast, 1st to 10th fins, 11th to 20th fins + paddles);
100 easy

Notes: this was a sprint workout with my informal squad. I liked it since I don’t do too much sprint, I just had some trouble in holding the fast pace for all the last set of 50s.

Training November 25th, 2016

Swimming pool workout, 5.2 km (1h 24′)

(warm up) 1000 fs;
15 x 100 fs @1’30” (50m sprint/50m slow) +
12 x 50 fs @50″ (25m sprint/25m slow) +
12 x 50 fs @50″ (1st 10 strokes sprint, then slow);
1000 fs paddles and pull buoy; 500 (25m kick/75m pull buoy)
 

Notes: Altough I increased the volume compared to last week Friday, this was still my weekly speed workout. It’s good to work on volume and long distance for open water races, but it’s even better to do some speed along with endurance and strength, to have a more rounded training program. Despite increasing the volume since last week, I kept the workout fairly ligth because 1) I did a strength session earlier in the morning (presses, deadlifts and rows) and 2) I signed up for a 2.5 km open water race tomorrow at Coogee.