Training December 11th, 2017

Swimming pool, 5km (morning 1h 30′)

600 fs 

600 fs (breathing 3-5-7 by 50m)

12 × 50 fs @45″ (threshold time)

600 fs (fast, in 7’30”)

6 × 100 fs (tt)

600 fs (paddles, fast in 7’23”)

4 × 150 fs @2’15” (tt)

6 × 50 kick @1′ (fins)

4 × 100 @1’45” (50 fly/50 fs)

100 easy 

6km (afternoon 1h 30′)

500 fs

300 fs (pull)

200 (50 back/50 fs)

200 fs (25 fast/25 easy)

800 fs @10’30” (in 9’55”) +

400 fs @5’20” (in 4’55”) +

4 × 200 fs @2’40” (in 2’28”)

15 × 100 fs @1’20” (paddles)

100 fs

5 × 200 fs @2’50” (fins, moving fast by 50)

200 easy

Notes: double session today for a total of 11k. In the morning I felt like crap, but this evening was much better. Perhaps I should have took a rest yesterday, but now it’s ok. Just a light session tomorrow.

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Training September 8th, 2017

Swimming pool, 5 km (1h 30′)

4 × 400 (1st swim, 2nd 50 fs/50 back, 3rd pull, 4th 25 fly/75 fs)

3 × 300 (fins, 1nd/2nd fs 200m side roll 100 kick, 3rd fly 200m 4 kick/1stroke 100m kick)

6 × (300 fs + 100 easy) @6’30” (1st to 3rd swim, 4th to 6th paddles; starting threshold +10″ and dropping 5″ each 300)

100 easy

Notes: I felt a bit stiff today at the beginning, but then I loosen up well. I did a good main set of 300s in 3’50″/3’44″/3’36″/3’32″/3’26″/3’23”, nice for today.

Training September 6th, 2017

Swimming pool, 3.3 km (1h)

2 × (200 fs + 100 im + 200 fs)

16 × 25 kick @40″

6 × 50 fs @45″ (threshold)

3 × 100 fs @1’30” (tt)

2 × 150 fs @2’15” (tt)

300 fs @4’30” (tt)

6 × 50 fs @45″ (paddles, tt)

3 × 100 fs @1’30” (paddles, tt)

100 easy

Notes: todays has been my shortest set in the last few months. I had a busy morning and swimming one hour is always better than not swimming at all. I did the threshold set for as much as I could.

Training August 11th, 2017

Swimming pool, 4.3 km (1h 25′)

3 × 500 fs (swim/pull/paddles)

8 × 50 fs @50″ (threshold pace)

400 fs (threshold pace, in 4’46”)

8 × 50 fs @45″ (threshold pace)

200 im (drills)

400 fs (threshold pace, pull + paddles, in 4’34”)

8 × 50 kick @1’15” (fins)

16 × 25 fs (fast, 4 @25″/4 @30″/4 @35″/4 @40″)

200 easy

Notes: Nice session wih my informals quad. I was a bit in a hurry this morning, and I couldn’t swim more. Short mileage, but I did the 400s without much trouble. Recently it seems that my times in training on the 400 are getting better, it is a good sign of improvement. Some traps soreness, but I think it is due to my weight training yesterday.