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Swim Workouts

  1. Thursday, October 25 2012

    by , October 25th, 2012 at 07:09 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 84, pool at 80, 100% water clarity.
    Cloudy skies with humidity at 68%

    IM
    Focus - Stroke Technique, Endurance Base

    *WarmUup*
    1x400 Free

    *Set 1*
    1x1600 IM done as
    • 2(4x200 IMO 50 drill/50 swim)


    *Set 2*
    1x2000 K/fins done as
    • 400 Fly: 4(75 dk/back, 25 swim fast)
    • 400 BK: 4(75 k, 25 swim fast)
    • 400 BR: 4 (75 dk/back, 25 br pull w/dk)
    • 800 FR: 4 (100 kick/board, 100 Swim strong)


    *Set 3*
    1x1000 FR Swim/paddles, broken with :30 rest, done as
    • 2x300 - desc effort by 100
    • 2x200 - 50 cruise, 50 fast


    Warm down: 100 EZ

    Comments:
    • Tired/sore from weights the night before.
    • Set 1 - Was going to do 400s straight, the changed it after doing the first 100.
    • Set 2 - More challenging due to leg fatigue from air squats and leg extensions from the previous day.
    • Set 3 - First 300 was awkward, second 300 better, but sloppy - 200s were almost in a groove
    • Warm down - great~!
    Categories
    Swim Workouts
  2. Wednesday, October 24, 2012

    by , October 24th, 2012 at 07:05 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center.
    Air temp of 82, pool at 78, 100% water clarity.
    Cloudy skies with humidity at 65%

    Freestyle
    Focus - Stroke Technique

    *Warm up*
    1x400 FR Drills

    *Set 1*
    2x1000 on 15min
    do each one as
    • 500 EZ legs, smooth pull
    • 300 moderate 4k, stronger pull
    • 200 steady 4-6K, firm controlled pull


    *Set 2*
    2x500 on 1min rest, do as
    • 250 EZ legs, smooth pull
    • 250 steady 4-6k, stronger pull


    *Set 3*
    3x400 on 1min rest, do as
    • 200 EZ legs, strong pull
    • 200 steady 4-6k, firm controlled pull


    *Set 4*
    4x300 on 1min rest, do as
    • 200 EZ legs, strong pull
    • 100 strong 4-6k, firm controlled pull


    *Set 5*
    5x200 on :30 rest, do as
    • 100 EZ legs, strong pull
    • 100 strong 4-6k, firm controlled pull


    Warm down: 100 EZ

    Comments:
    • The coach looked at my FR stroke last week, and once again, the truth about one's stroke flaws stings a bit, and corrective progress gradually evolves unevenly over weeks of practice. Last April/May I swam reasonably well because I finally got in pretty good swimming shape and became relatively stronger with consistent weight training (not surprising as I did not do any strength activity other than pushups the last 12 years).
    • The endurance and strength I enjoyed at that time also appeared to moderately mask my more obvious stroke flaws. What is most apparent at this point, is how quickly I can LOSE hard earned endurance and strength in eight weeks!
    • The three biggest errors in my FR are; 1) head goes out of alignment on left side breathing (my favored side), 2) breathing too late on left side, and 3) the right hand drifts out laterally past line of shoulder before the catch.
    • With Coach patiently providing visual/verbal feedback (I am nearly deaf in the water), I was able to calm my head position minimizing breathing motion and looking more downward to the lane line. By cropping my arm/shoulder recovery closer to my head in front of ears, I was able to keep the extension of the hands and arms more linear directly into the catch. So for now Coach approves of my progress.
    • So having said all that, in the workout today, the focus starting each swim was to cruise just a bit faster than warmup but implement the desired stroke technique and then complete the swim with a slightly stronger pull but same form, with the support of a solid streamlined flutter kick.
    • It was harder to do than expected; after completing many of those 500s to 200s my HR was typically about 27/29 for 10, or 15-16 for 6. Last March/April after Coach challenged me weekly with several lactate level fast swimming sets LC where my HR was up as high as 19-21 for 6 (some of those swims were really painful), by the end of April I was able to swim almost an hour of straight and broken swims where my HR would average about 15-17 for 6. The effort was not that much easier, but I just got used to it.
    Categories
    Swim Workouts
  3. Tuesday, October 23, 2012

    by , October 23rd, 2012 at 07:30 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center.
    Air temp of 80, pool at 78, 100% water clarity.
    Blue skies with humidity at 58%

    IM Day - SCY
    Focus - Stroke Technique

    *WarmUup*
    1x400 IM Drill

    *Set 1*
    1000 IM Rev Order as 4x250

    *Set 2*
    3x400 IM: 100 K choice after #1,#2

    *Set 3*
    1200 Kick wFins: as 5x200
    1. Fly - Swim lengths 3-6-8 (swims are fast, but not sprint)
    2. Bk - S 3-6-8
    3. Br - DK/back, BRpull+DK 2-4-6-8
    4. Bk - S 3-6-8
    5. Fly - S 3-6-8


    *Set 4*
    3x500 FR w/Paddles on 1min rest
    Technique Focus - steady head, linear rotation
    1. Snorkle, steady tempo
    2. as 250 steady, 250 strong
    3. as 200 steady, 300 desc by 100


    Comments:
    • The slow fly feels great, going faster later will be the problem.
    • At the end of each 400 IM my HR was 24-25/10, and I was running out air on the underwater push offs and transitions.
    • Using the snorkle is really useful in LC, but not as fun in SCY
    • I definitely feel the need to get back on the weights after using the paddles today.
    Categories
    Swim Workouts
  4. Monday, October 22, 2012

    by , October 23rd, 2012 at 07:13 PM (I swim, therefore I am)
    I am back! Summer schedule and family activities resulted in about 8 weeks down time from swimming. Returned to the pool after Labor Day to begin again.

    SCY @FGCU Aquatic Center.
    • Air temp of 80, pool at 78, 100% water clarity.
    • Blue skies with humidity at 62%


    *WarmUup*
    1x300 FR

    *Set 1*
    5x1000 FR on 15min
    • Build effort each 1000 as 500/300/200
    • Not timed
    • Stroke Tech


    Comments:
    • The coach is back on the deck Mondays and sometimes also Fridays. Working aerobic volume and stroke technique in Freestyle and IM up to Thanksgiving.
    • Currently I feel that I am about 75% of the fitness level of May 2012. I have not yet added the core or strength training as my time has been consumed by a wide range of obligations and I was tired of the pool work. But now I am recovering faster and feel back to normal soon after doing a strong 5-6K workout.
    • This summer in SWF was hot, humid, and long. Now I so happy to go out in the morning and the temperature is starting out 72 or 74, and soon will be in the mid 60s just after dawn.
    Categories
    Swim Workouts
  5. Wednesday, July 11 2012

    by , July 11th, 2012 at 03:52 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center.
    • Air temp of 86, pool at 79, 96% water clarity.
    • Partly cloudy skies with humidity at 67%


    *WarmUup*
    1x300 FR
    • as 100 EZ DPS, 200 desc by 50 1-4


    *Set 1*
    1x2000 FR Swim
    • Desc effort by 500, 1-4

    *Set 2*
    1x1000 FR Swim/paddles
    • Increase pace by 200, 1-5


    *Set 3*
    5x200 FR Swim/paddles on 3:00

    Results:
    1. 2:36
    2. 2:34
    3. 2:32
    4. 2:26
    5. 2:24

    EZ 200

    Comments:
    • My daughter said she wanted to finish her Nancy Drew mystery book, so we ended up at FGCU this morning.
    • Swimmig LCM felt really great after only SCY for the last six weeks.
    • I was cruising most of the swimming today, and then had to work 200s #4 & 5 pretty hard because two young ladies from the FGCU College Swim Team were teasing me that I was swimming too slow, and on the last two 200s that I had to swim at their pace! Later I learned that Coach Neil put them up to it! It was hard, but fun to try and stay with them.
    Categories
    Swim Workouts
  6. Monday, July 9 2012

    by , July 9th, 2012 at 10:31 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    • Air temp of 88, pool at 83, 90% water clarity.
    • Sunny skies with humidity at 72%



    Warm Up
    1. 1x400 FR DPS
    2. 4x50 on :45 desc 1-4


    *Set 1*
    2x2000 FR on 25:00

    Results:
    1. 23:56
    2. 23:38


    EZ 200 FR

    Comments
    • Warm water again.
    • Doing my best to hold on to my base endurance pace with limited summer training. When my kid's school year starts in early August, I will be able to swim at the FCGU Aqutic Center where the LCM pool consistently has a water temp of between 77-80.
    • My kids are having great summer, and when my 14 year old son returned from his month long trip offering to help with the dishes after dinner, my wife and I continued to be thankful observing his recent developing maturity & responsibility this summer, particularly after a challenging 9th grade year. At this point, things are looking good for his 10th grade year.
    Categories
    Swim Workouts
  7. Tuesday, June 3 2012

    by , July 4th, 2012 at 08:35 AM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 90, pool at 81, 100% water clarity.
    Sunny skies with humidity at 75%


    Warm Up
    1x1000 REV IMO

    *Set 1*
    5x200 FR on 2:30
    • Swim w/paddles


    Results:
    1. 2:18
    2. 2:14
    3. 2:11
    4. 2:08
    5. 2:09


    *Set 2*
    3x500 DR/S by 50 on 1:00 rest
    • 1) BR, 2) BK, 3) Fly


    *Set 3*
    10x100 on 1:30 as:
    • Odd # Cruise FR
    • Even # Fast IM Desc 1-5


    Results:
    • Odd FR 100s 1-9, 1:10 ave

    2) 1:14
    4) 1:13
    6) 1:10
    8) 1:09
    10) 1:07

    EZ 200 FR

    Comments
    • What difference it makes when the water temp is 3-4 degrees cooler!
    • The SWF summer weather has arrived; hot humid mornings with air temp over 80 by 8am, slightly dryer heat of 90 by noontime, with off/on traveling thunderstorms in the afternoons.
    • My freestyle "feel" and "form" appear to still be intact after 5 weeks of inconsistant and more casual workouts. Swimming Fly and Br is still satisfactory as well, but the backstroke feels clumsy and unstable. From about June to September, it is my experience that the sun glares down at me more direct and intense when I do backstroke and therefore I do it less.
    • Lee County schools will reopen in early August, so when the kids are back in class, I should be a be able to start rebuilding my FR endurance base for some 5K OW swims in October.
    Categories
    Swim Workouts
  8. Monday, July 2 2012

    by , July 3rd, 2012 at 06:07 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 89, pool at 84, 100% water clarity.
    Partly cloudy skies with humidity at 70%


    Warm Up
    1. 200 FR EZ
    2. 200 FR DR/S by 50
    3. 8x25 FR on :30 Desc 1-4,5-8


    *Set 1*
    1x4000 Fr Swim as:
    1. 1X1000 on 12:30
    2. 2x500 on 6:30
    3. 4x250 on 3:20
    4. 1x1000


    Results:
    1. 12:02
    2. 5:56, 5:51
    3. 2:54, 2:51, 2:49, 2:48
    4. 11:52

    EZ 200 FR

    Comments
    • Water was hot. It was all I could do to swim the workout today. Took a five minute cold shower after the 500s, but I was not able to swim any faster without overheating on the last 1000.
    Categories
    Swim Workouts
  9. Friday, June 29 2012

    by , June 30th, 2012 at 09:25 AM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 88, pool at 81, 100% water clarity.
    Partly cloudy skies with humidity at 70%


    Warm Up
    200 FR EZ
    4x50 on :50 desc 1-4

    *Set 1*
    4000 FR Broken Swim
    • 4(1x500 on 7:00, 2x250 on 3:30)


    Results:
    1. 5:58, 2:54, 2:52
    2. 5:52, 2:53, 2:52
    3. 5:45, 2:51, 2:49
    4. 5:32, 2:42, 2:39 (w/paddles)


    EZ 200 FR

    Comments
    • Today was the best day this week as far as feel for the water and FR stroke consistency.
    • Before last round in the broken 4000 FR, took extra 30 seconds to put on paddles. I use medium size paddles for swimming FR as a full stroke (not as Pull w/buoy or tube) to swim fast with a strong pulling effort keeping stroke balanced with steady streamlined flutter kick.
    • Will begin light drylands again on Sunday and rebuild in to my normal strength & body core circuit over the next two weeks.
    Categories
    Swim Workouts
  10. Thursday, June 28 2012

    by , June 28th, 2012 at 07:54 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 86, pool at 80, 100% water clarity.
    Partly cloudy skies with humidity at 75%


    Warm Up
    200 FR EZ
    • 6x25 on :30 desc 1-3,4-6


    *Set 1*
    10x100 FR on 1:20
    • Did 1-4 @1:09, 5-10 @1:08


    *Set 2*
    3(1x200 K, 3x100 DR/S by 25)
    • Rounds 1/BR; 2/BK; 3/Fly


    *Set 3*
    10x50 FR on :45
    • Did 1-3 @33, 4-10 @32


    EZ 200 FR

    Comments
    • Maintainence workout. Second day back in the water always feels slower, and I need to start the weights again. After three weeks off drylands, I feel less strong in the water.
    • Watching the USA Olympic Swimming Trials - great athletic performances!
    Categories
    Swim Workouts
  11. Wednesday, June 27 2012

    by , June 27th, 2012 at 07:07 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 82, pool at 78, 100% water clarity.
    Partly cloudy skies with humidity at 80%


    Warm Up
    200 FR EZ

    *Set 1*
    1x4000 FR Swim
    • Desc effort by 1000, 1-4


    EZ 200 FR

    Comments
    • Finally back in the water, since last Thursday. Stormy weather, kids activities, and work projects were factors. So far from my experience living in SWF, it can be more challenging to swim during the summer months than in the winter.
    Categories
    Swim Workouts
  12. Thursday, June 21 2012

    by , June 21st, 2012 at 06:26 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 88, pool at 80, 100% water clarity.
    Overcast cloudy skies with humidity at 80%


    Warm Up
    1x1000 REV IMO

    *Set 1*
    3x400 IM on 1 min rest, desc 1-3

    *Set 2*
    4x200 IM on :30 rest, desc 1-4

    *Set 3*
    16x25 on :40
    • as 4x24 each stroke IMO

    Results
    • Fly: 15, 15, 14, 14
    • Back: 16, 16, 16, 15
    • Brst: 18, 18, 18, 17
    • Free: 14, 14, 13, 13


    EZ 200 FR

    Comments
    • Have not done any IM swimming for over two weeks, and swimming IM infrequently could lead to almost all freestyle swimmming. From a perspective of enjoying swimming as a fitness and fun activity, I like to swim IM type sets three or more times weekly as possible.
    • My FL-BK-BR strokes felt rusty today, so did not use the clock for the 400 and 200 IMs and only looked up for times on the 25s, which were slower than I would like to see.
    • Starting out, the first two 25s did not feel fast, and transitioned the focus towards swimming smooth and efficient. By doing the IM strokes more often in the next several weeks, I should be able to generate faster tempo and speed.
    • Recently I went through a phase emphasizing 5K OW fitness and speed. So for not having done much recent IM swimming and tempo speed sets, the 25 results today are acceptable.

    Updated June 21st, 2012 at 09:31 PM by fdtotten

    Categories
    Swim Workouts
  13. Wednesday, June 20 2012

    by , June 20th, 2012 at 02:40 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 84, pool at 79, 100% water clarity.
    Overcast cloudy skies with humidity at 95%
    Rain/Thunderstorm forcast is 70% all day

    Warm Up
    200 EZ
    3x100 on 1:45 desc 1-3
    • 1:10, 1:08, 1:07


    *Set 1*
    1x2000 FR
    • Time - 23:51


    *Set 2*
    4x500 on 6:30
    1. 5:55
    2. 5:51
    3. 5:47
    4. 5:42


    EZ 200 FR

    Comments
    • Felt a bit weaker than yesterday, but was able to establish effective stroke efficiency and tempo with focus on relaxing shoulders/elbows, soft catch, steady rotational follow through with firm solid kick holding a linear body core postion.
    • The 2000 time reflected that I just cruised it because I was distracted by the kids on the other side of the lane doing cannon ball runs, and I was not sure if the timing was intentional with my flip turns coming in and pushing off each 50 - a bit of OW shock waves.
    • In the 500s, I made more effort on the last two, as the campers were whistled out by the lifeguards. Did the warm down quickly, got out as the clouds were looking ready to break open.
    • Just as we were in the car leaving the pool, it began to rain really hard - and the second wave of YMCA campers were in the pool leaving their bags and stuff on the uncovered bleachers!
    Categories
    Swim Workouts
  14. Tuesday, June 19 2012

    by , June 20th, 2012 at 02:05 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 88, pool at 79, 95% water clarity.
    Overcast cloudy skies with humidity at 85%

    Warm Up
    200 EZ

    *Set 1*
    1x4000 FR Straight Swim

    Done as
    1. 1000 DPS
    2. 2x500 5k pace + Neg 2nd 250 per 500
    3. 5x200 desc each 200 by 50 1-4 as 50-85% effort
    4. 10x100 as 50 cruise/50 at 90% effort


    EZ 200 FR

    Comments
    • Today was the first day back from three-day break from the Disney weekend trip. As usual - the FR stroke felt stiff in warmup and first 500, then found a smooth steady rhythmic rotational tempo. I like to do a straight FR swim with variable pacing to re-start daily swim sessions.
    • The next six weeks until our kids return to school, I will be busy managing their summer activities in addition to my own work, so my swimming focus will be to swim when possible, between 45 to 60 minutes. My daughter likes FMAC as some of her friends are there also, so I will need to navigate the YMCA camp kids, and other recreational swimmers - but the lifeguards know me and are pretty good about clearing a lane that I can use, so I keep the sessions basic and short.
    • Disneyworld was good on Sat (Magic Kingdom) and Sun (Epcot & Hollywood Studios), but Monday the crowd level at Magic Kingdom was 9 of 10 by 1pm, Fast Passes were up to 7-8pm, and the temp was 92! Needless to say we were leaving by then. Each day my daughter and friends were full of energy running in, and then some had to be carried out when leaving.
    • Actually, both my wife and I wished we could have been carried or at least ride on something after three days of walking around the Disneyworld Parks - my legs have never been so tired and sore...

    Updated June 20th, 2012 at 07:35 PM by fdtotten

    Categories
    Swim Workouts
  15. Friday, June 15 2012

    by , June 15th, 2012 at 05:23 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 91, LCM pool at 80, 100% water clarity.
    Bright sunshine, no clouds

    Warm Up
    200 EZ
    6x50 on :45
    • did 34, 33, 32 twice


    8x500 on 7:00 FR
    1. 6:01
    2. 5:50
    3. 6:03
    4. 5:46
    5. 6:02
    6. 5:41
    7. 6:01
    8. 5:39


    EZ 200 FR

    Comments
    Basic training set, felt steady with good form - trying hold on to current swimming fitness as best possible during next several weeks of summer activities. Tonight we head up to Orlando for three days of Disneyworld with four adults and six girls (9-11 yrs).
    Categories
    Swim Workouts
  16. Thursday, June 14 2012

    by , June 15th, 2012 at 05:05 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 88, LCM pool at 80, 95% water clarity.
    Bright sunshine, no clouds

    Warm Up
    200 EZ

    4000 FR Swim
    • Build each 1000 by 200s 1-5 from 50% to 85% effort


    EZ 200 FR

    Comments
    Did not swim 6/12 & 6/13 - daughter has no camps - we started working on her book project (her summer project is to write a short fiction novel/story) and this weekend taking her & friends to Disneyworld.

    Updated June 15th, 2012 at 05:26 PM by fdtotten

    Categories
    Swim Workouts
  17. Monday, June 11 2012

    by , June 11th, 2012 at 05:53 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center

    Air temp of 88, LCM pool at 84, 85% water clarity.
    Bright sunshine, no clouds

    Warm Up
    200 EZ

    *Set 1*
    1x1000 FR DPS

    *Set 2*
    20x50 FR on :50
    • did 1-8 @39, 9-14 @38, 15-20 @37

    *Set 3*
    1x1000 FR with paddles

    EZ 200 FR

    Comments
    Today was the first day of a one week swim camp at FGCU so the LCM pool is only available from 11a-2pm this week. For whatever reason, the water temp was way too warm at 84, and in addition, I simply had no energy and strength to make any real effort today. Had enough after 3000 LCM, and got out - no point to struggle further.
    Categories
    Swim Workouts
  18. Friday, June 8 2012

    by , June 8th, 2012 at 02:36 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center
    Air temp 84, pool at 78, water clarity 100%
    Partly cloudy with intermittant sunshine

    Warmp Up
    200 FR - desc by 50, 1-4

    *Set 1*
    1x5000 FR Swim for time

    Time: 1:08:56

    1. 13:50
    2. 13:45
    3. 13:49
    4. 13:52
    5. 13:40


    200 EZ

    Comments
    • This swim was better than expected and I was pleased with the results, particularly the last 1000 holding a 1:22/100 pace. It was my best effort I could do today by myself as the last 200 took all my focus to hold on.
    • I have not done a straight 5000/5K pool swim since early April or late March, not including the Miramar Masters 5K on 4/29. Previously in January, February, and March I was doing 5000 yard straight swims about 2-3 times a week. Today I wanted see if I still could make a good effort, and was fortunate that a FGCU college student/swimmer offered to get my splits.
    • I was also inspired in part by an article I recently re-read again by Wayne Goldsmith "The Top Ten Technique Tips for Every Swimmer". I was able to keep refreshing my stroke and tempo maintaining momentum thinking about "soft hands and feel", "relaxed, calm" strokes, " the power circle (power on - power off)", and "tall, long, strong".
    Categories
    Swim Workouts
  19. Thursday, June 7 2012

    by , June 7th, 2012 at 02:49 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center
    Air temp 84, pool at 79, water clarity 100%
    Cloudy overcast gray sky

    Warmp Up
    200 FR DPS
    200 FR (K/RA/LA/S) by 25

    *Set 1*
    500 FR Kick with snorkel
    500 FR negative split 250
    • went 2:54/2:48


    *Set 2*
    20x25 on :30 - Fast DPS

    Results;
    • Ave Stroke count of 13.5 to 14
    • 25s 1-6 were :15
    • 25s 7-20 were :14



    *Set 3*
    2000 IM DR/K/S
    1. 500 Fly DR/S by 50
    2. 500 BK K/S by 50
    3. 500 BR K/S by 50 with snorkel
    4. 500 FR Swim; each 4th 25 no breath with open turn


    *Set 4*
    20x25 on :30 FR - Fast DPS

    Results;
    • Ave Stroke count of 13.5 to 14
    • 25s 1-4 were :15
    • 25s 5-14 were :14
    • 25s 15-20 were :13


    200 EZ

    Comments
    • We went to FMAC again because my daughter likes going down the water slide, but tomorrow will be back to FGCU LCM.
    • In set 1, campers were momentarily blocking my view of the clock at the 250, so the 2:54 was a best estimate as I took ten seconds break on an open turn.
    • Set 2 - I was trying to go smooth and fast with a firm kick and a steady, efficient rotational pull.
    • Set 4 - Same as set 2, but with more effort for speed in last six 25s.

    Updated June 8th, 2012 at 02:57 PM by fdtotten

    Categories
    Swim Workouts
  20. Wednesday, June 6 2012

    by , June 6th, 2012 at 09:15 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center
    Air temp 82, pool at 80, 100% clarity
    Cloudy overcast gray SWF sky

    Warmp Up
    1x800 REV IM - 200 each stroke

    *Set 1*
    1x4000 FR Broken Swim

    1. 1x1000 on 12:30
    2. 2x500 on 6:30
    3. 5x200 on 3:00
    4. 10x100 on 1:30


    Results

    1. 1000 - 11:56
    2. 500s - 5:54, 5:49
    3. 200s - 1-3 @2:18, 4-5 @2:16
    4. 100s - 1-4 @1:06, 5-9 @1:05, 10 @1:02

    200 EZ

    Comments
    I was at the FMAC early AM to avoid day campers, the water was clear, cooler, and there was certainly less distractions on the pool deck and in the water.

    The 1000 was more pull with minimal kick as I struggled to get the complete stroke working together, which continued though the 500s and first three 200s. Starting with 200s 4-5 and through all the 100s, I was finally able to integrate a firm steady kick with the pull.
    Categories
    Swim Workouts
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