Training October 3rd, 2017

Swimming pool, 5 km (1h 15′)

500 fs

200 fs (drills)

300 fs (pull)

200 fs (25 fast/25 easy)

4 × 200 fs @2’45” (in 2’28″~2’29”) + 1′ rest

4 × 200 fs @2’40” (in 2’28″~2’30”)

100 easy

4 × 200 fs @2’35” (fins, in 2’24”) + 1′ rest

4 × 200 fs @2’35” (paddles, in 2’24”)

100 easy

400 (25 fly/75 fs easy)

Notes: I decided to do something not too demanding this morning, and this set seemed to be a fairly good option. Not too hard compared the past weeks since I have been swimming yes and no during the last 10 days, but not too relaxing either. The first 200 of all the 4 sets was 3″ faster, but then I hold the pace.

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Training September 15th, 2017

Swimming pool, 5.1 km (1h 30′)

5 × 300 (swim/pull/paddles/im/25m kick 15m swim)

4 × 150 fs @2’30”

5 × 100 fs @1’40”

8 × 50 fs @50″

2 × 150 fs @2’15”

4 × 150 fs @1’30”

6 ×150 fs @50″

2 × 150 fs @2′

2 × 100 fs @1’20”

4 × 50 fs @40″

100 easy

8 × 25 fs @30″

100 easy

Notes: todays’s set was unexpected. It wad a kind of an endurance set, but not hard paced. Quite well moderately paced indeed. I swam farly smooth I think and I also felt my shoudlers less heavy.

Training September 1st, 2017

Swimming pool, 4 km (1h 15′)

5 × (200 fs + 50 kick + 150 pull) 30″ rest

10 × 150 @2’45” (50 moderate/50 fast/50 faster; 2nd back, 8th fly)

100 easy

6 × 50 @1′ (fins, 20m undewater fast/30 easy, alternate fs/back/fly)

100 easy

Notes: todays was short for me as I had to go to work early. It was a sprint session, but I was not that good a sprinting or going fast, I felt a bit heavy.

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.