Training August 14th, 2017

Swimming pool, 4.6 km (1h 15′)

5 × 300 fs @ 5′ (last im order without breast)

6 × 200 fs @3′ (fast, in 2’21″/2’24″/2’25″/2’25″/2’25″/2’22)

3 × (50 + 100 + 150) fs @50″/45″/40″ cycle (paddles)

3 × (50 + 100 + 150) fs @50″/45″/40″ cycle

100 easy

Notes: I felt a bit stiff today, in particular shoulders and arms. I sbould have used more the lats but I couldn’t swim smoothly enough. Anyway, the main set of 200s was not too bad, especially considering that I did the last one faster.

Training August 10th, 2017

Swimming pool, 7 km (1h 45′)

1000 fs @15′ +

9 × 300 fs @4’15″/4’30″/4’45” +

4 × 200 fs @2’50″/3’10” +

5 × 100 fs @1’20″/1’25″/1’30″/1’35″/1’40”

4 × 400 fs @5’15” (paddles)

400 easy cool down (pull)

Notes: eventually today I managed to swim 7k. This session with my informal squad was not hard, I just hold a steady pace through all the set. I just had to go a bit faster in the last set with paddles.

Training August 9h, 2017

Swimming pool, 5.1 km (1h 30′)

400 fs

2 × 100 fs @1’40” (1st threshold + 2″/2nd threshold) +

2 × 150 fs @2’30” (1st t + 2″/2nd t) +

2 × 200 fs @3’20” (1st t + 2″/2nd t) +

2 × 250 fs @4’10” (1st t + 2″/2nd t) +

2 × 300 fs @5′ (1st t + 2″/2nd t)

8 × 50 kick @1’15” (fins, 25m fast dolphin side kick/25m slow)

10 × 100 fs @1’30 (fast/slow, fast in 1’09”)

8 × 25 fly @40″

100 easy

1000 (100 swim/100 dolphin side kick)

Notes: today I would have liked to swim a bit more, but the pool opened late due to a safety issue. At least I managed to get 5k in. I was able to hold a threshold pace of 1’12″/100m for all the main set, even without a proper warm up.

Training July 31st, 2017

Swimming pool, 4.6 km (1h 20′)

500 fs

20 × 50 fs (10 @50″ dps, 10 @1’10” kick into stroke)

2 × 500 fly (100 kick/75 kick 25 fly/50 kick 50 fly/25 kick 75 fly/100 fly; 2nd fins)

10 × 200 @3′ (last 50m fast; 3 pull + paddles, 3 paddles, 4 swim)

100 easy

Notes: I still felt quite smooth today, and this session with the informal squad was not hard. Today’s session helped me in working out a bit legs and loosen up a bit. From today I start teachng classes agai and I will have to keep training short for a few months.

Training July 21st, 2017

Swimming pool, 6.1 km (1h 50′)

600 fs (warm up)
3 × 400 fs @6’30” (fast)
100 easy,
6 × 200 fs @3′ (fast)
100 easy
12 × 25 kick @45″
4 × 200 im @4′
3 × 600 fs (pull + paddles/paddles/finger paddles)

Notes: today program was not too long, but with some quality. I did the 400s in 4’59″/4’55″/4’54”, which means I need a longer warm up. The 200s were in 2’26″/2’24″/2’23″/2’24″/2’23″/2’21”. I had plenty of rest, but I am happy with these times.

Training July 20th, 2017

Swimming pool, 8.1 km (1h 55′)

1000 fs @15′
5 × 400 fs @5’40″/6′ +
5 × 300 fs @4’50″/4’40″/4’30″/4’20″/4’10” +
500 fs (25 fast/25 easy)
2 × (500 + 400 + 300 + 200 + 100) (1st @1’25” cycle, 2nd set paddles @1’20” cycle)
100 easy

Notes: as usual, Thursday session with my informal squad is quantity and pace. Overall I didn’t swim bad I think, but I swam better amd more relaxed the last 3k. As last week Saturday, it looks like I need plenty of warm up.

Training July 18th, 2017

Swimming pool, 8 km (2h)

600 fs
400 fs (pull)
200 (50 back/50 pull)
300 fs (50 build/50 easy)
3 × 400 fs @5’30” (in 5′) +
8 × 100 fs @1’20”
200 easy (pull)
3 × 400 fs @5’15” (paddles, in 4’50″~4’53”)
8 × 100 fs @1’20” (paddles)
200 easy (pull)
3 × 600 fs @8’20” (1st and 2nd swim, 3rd fins)
300 fs cool down (slow, finger paddles)

Notes: this morning I trained alone. I was not 100% smooth, but at least I had some consistency. I didn’t swam the 400s “fast”, but I hold the same pace through the set, which is good.