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Swim Workouts

  1. Monday, April 15, 2013

    by , April 15th, 2013 at 08:09 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 75, Water temp 78
    Sunny, humidity at 88%

    Warm Up
    Dryland bands
    400 FR as CU swimming
    400 FR w/agility paddles-buoy-tube
    1x200 FR as 4(25 smooth, 25 Fast BC-2)

    *Set 1*
    3(4x50 FR on 1:00, 1:00 rest)
    *34-34-34-34, 34-33-33-33, 32-32-32-32...right into
    2(4x100 FR on 2:00, 1:00 rest)
    *1:17, 1:16, 1:16, 1:16
    *1:15, 1:15, 1:15, 1:15
    ---200 BK
    ---200 FR as 2(25RA/25LA, 50 CU)

    *Set 2*
    2000 FR TT as steady DPS *26:44
    ---400 as 4(50BK, 50 FR-CU)

    *Set 3*
    12x50 FR on 1:00
    *35-35-35-34-34-34-34-34-34-33-33-32, 1:00 rest, right into...
    8x100 FR on 2:00
    *1:18, 1:17, 1:17, 1:17, 1:17, 1:16, 1:16, 1:16

    Warm Down
    600 FR Drills, BK, Fly & BR
    Dryland bands

    Comments
    Beginning to feel more in control with the pacing. Overall technical focus is to swim FR with a consistent EVF and a steady kick particularly when building the second 25 of each 50.
    Categories
    Swim Workouts
  2. Friday, April 12, 2013

    by , April 12th, 2013 at 05:09 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 78
    Sunny, humidity at 84%

    Warm Up
    Dryland bands
    400 FR as CU swimming
    2x100 FR on 2:00 as 2(25RA/25LA) *1:33, 1:30
    2x100 FR on 2:00 as 2(50CU/50 DPS) *1:25, 1:24
    1x200 FR as 4(25 smooth, 25 Fast BC-2)

    *Set 1*
    3(4x50 FR on 1:00, 1:00 rest) desc by round
    *1)34s, 2)33s, 3)32s, 1:00 rest - right into...
    100-200-300-400-300-200-100 FR on 1:30/100 INT, faster going down
    *1:18, 2:37, 4:00, 5:20, 3:58, 2:35, 1:16
    ---200 BK
    ---200 FR as 2(25RA/25LA, 50 CU)

    *Set 2*
    4x400 FR on 6:00, w/buoy-tube-agility paddles
    *5:22, 5:24, 5:21, 5:19
    ---400 as 4(50BK, 50 FR-CU)

    *Set 3*
    2000 FR as4(200 Smooth, 300 Strong) Focus points;
    -Consistent EVF on DPS w/breathing 2RS/2LS
    -Steady moderate six-kick with pull
    -Build second 25 of each 50
    -Maximize turn pushoffs/streamline

    Warm Down
    600 FR Drills, BK, Fly & BR
    Dryland bands

    Comments
    Reviewing and sharpening FR stroke technique in warmup, long swims, and warm down. Did tempo 50s into a ladder swim followed by 400s pulling. I am considering the possibility that during last several weeks I was on the border line of neural fatigue during some workout sessions. With about two weeks out from the Miramar Lakes 5K OW swim, I will consolidate my current level of fitness towards being fresh and ready to go on race day.

    Neural Fatigue and Swimming
    http://www.swimmingscience.net/2012/...-swimming.html

    Updated April 12th, 2013 at 05:37 PM by fdtotten

    Categories
    Swim Workouts
  3. Thursday, April 11, 2013

    by , April 11th, 2013 at 07:40 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 79
    Sunny, humidity at 80%

    Warm Up
    Dryland bands
    @SCY Diving pool
    200 yds with water polo ball
    10 min passing
    10 min drive R/L, take pass and shoot cage corners
    20 min 2 on 2 halfcourt WP scrimmage

    *Set 1* @LCM Pool
    1000 FR builds second 25 of each 50, and power push w/tight streamline off the turns
    ---2:00 rest
    1000 FR w/agility paddles as 5(100 Smooth/100 Strong) also build 2nd 25/50 and power push w/tight streamline off the turns

    *Set 2*
    1000 FR w/snorkel as 5(50 kick/scull, 100 CU w/strong kick)
    ---2:00 rest
    1000 FR w/buoy-agility paddles-tube, 3rd stroke breathing, as smooth/long as possible

    Warm Down
    400 FR-Fly-Bk-BR EZ
    Dryland bands

    Comments
    Recovery swimming and water polo (did not throw hard - mostly corner cream puff lobs after I made the goalie move closer to me).
    Categories
    Swim Workouts
  4. Wednesday, April 10, 2013

    by , April 10th, 2013 at 06:44 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 79
    Sunny, humidity at 80%

    Warm Up
    Dryland bands
    200 FR DPS
    200 FR Kick
    400 FR w/agilty paddles-buoy-tuge
    400 FR w/snorkel-fins

    *Set 1*
    6(4x50 FR on 1:20, 2:00 rest)
    *34-33-32-32
    *31-31-30-30 w/agility paddles
    *33-32-32-31
    *32-31-30-30 w/agility paddles
    *32-31-30-29
    *29-28-27-26 w/fins-agility paddles
    ---200 BK
    ---400 FR Kick as 50K/50K-Scull w/snorkel

    *Set 2*
    2x1000 FR on 15:00, #1 w/buoy-tube-agility paddles, #2 no equipment
    *13:45, 13:38, right into...
    10x100 FR on 1:30
    *1-4)1:17, 5-7)1:16, 8-10)1:15

    Warm Down
    400 FR EZ DPS
    Dryland bands

    Comments
    Started with 1200 meters of quality 50s FR followed by a 3000 meter FR endurance set. First time ever for a 29.3 LCM 50 FR from a push off. Finally was able to do 10x100 on 1:30 holding times under 1:20. I ordered two 9402 Yingfa Jammers from Mr. George Park last night, and they are already in the mail today.

    Swimming Science Article:
    Long Course vs. Short Course
    http://www.swimmingscience.net/2013/...-swimming.html

    Some quotes...

    'The most obvious difference between a short and long course is the number of turns: “SCY races are a series of events joined together to form a single race. A swimming phase followed by a turning phase followed by an underwater kicking phase. Although the same can be said for LCM swimming, the duration of the swimming phases in SCY swimming are very different (Skinner).” Because swimmers alternate different phases more frequently during short course swimming, the swimming portion can occur at a higher velocity, not only due to “breaks” but also because swimmers achieve the highest velocity off the turns (assuming the turn is not horrible).'

    'Skinner adds, “[a] common denominator in long course race analysis (USA athletes) is the constant stroke rate degradation that occurs on every lap of every race. It is the extreme exception when I see an athlete maintain their stroke rate across the pool, and in some cases there is a significant drop off in stroke rate during the second half of each lap of the race. The bottom line here is the fact that the athlete is unable to sustain their neural function all the way across the pool and this leads to significant losses that aren’t that easy to see.”

    Keskinen (2007) formally studied different pool lengths (SCM and LCM) and noted the following differences:

    • Significantly higher blood lactate levels for the 50m pool compared to 25m at each point of curve comparing swimming velocity with blood lactate.
    • Heart rate values were significantly higher LCM.
    • Maximum swimming velocity was significantly higher in 25m pool owing to the turns.
    • The turning benefit via SCM correlated with the difference in maximal speed, difference in maximal force in tethered swimming baseline test, and the difference in countermovement jump performance. (Related to dryland jump performance, note also Potdevin (2011), finding a positive effect of plyometric training on starts and turns, but not on kicking propulsion.)'
    Categories
    Swim Workouts
  5. Tuesday, April 9, 2013

    by , April 9th, 2013 at 05:56 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 79
    Sunny, humidity at 78%

    Warm Up
    Dryland bands
    200 as 50FR/50BK
    200 FR as 25 smooth/25 Fast
    400 FR as 50 Smooth/50 Fast

    *Set 1*
    5x200 FR on 3:00
    *2:40, 2:38, 2:37, 2:37, 2:37, :30 rest, right into...

    4x50 FR on 1:30
    *32-31-31-30, 1:00 rest, right into...

    1x1000 FR on 15:00 w/strokemaker paddles
    *13:21, right into...

    4x50 FR on 1:30
    *33-32-31-31, 1:30 rest, right into...

    1x400 FR on 6:00, 2x300 FR on 4:30, w/snorkel-agility paddles-fins
    *4:52, 3:40, 3:36, 1:00 rest, right into...

    7x200 FR on 3:00
    *2:36, 2:36, 2:35, 2:35, 2:34, 2:34, 2:33, :30 rest, right into...

    4x50 on 1:30
    *32-32-31-31

    Warm Down
    400 FR/BK/BR/Fly EZ
    Dryland band resistive & active stretches

    Comments
    Overall my swimming felt better today and the results are satisfactory. The focus was on the 200 freestyle sets at the start and finish to build pace in second 100, and then swim quality 50s fast with a long six-kick stroke. Swims with the equipment were to focus on best possible technique at fast pace with strong effort. When doing these kinds of multiple swim sets, the equipments needs to be organized and prepared ahead of time for quick transitions between swims.

    The results of the final round of 200s on 3:00 are my best this year at that interval, but my HR was high averaging 160-180. I was struggling the last four 200s to keep the my FR stroke functional. But I still managed to swim the final fast 50s in good form using the six-kick to to anchor a longer rotational stroke.
    Categories
    Swim Workouts
  6. Monday, April 8, 2013

    by , April 8th, 2013 at 07:24 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 68, Water temp 79
    Overcast and raining, humidity at 84%

    Warm Up
    Dryland band stretches 10 min
    500 EZ FR DPS
    200 FR as 25 smooth/25 Fast
    2x100 on 2:00 FR as 50DPS/50Strong, *1:18s
    4x50 on 1:00 FR desc 1-4, *36-36-35-34

    *Set 1*
    4x400 FR on 6:00
    *5:30, 5:24, 5:21, 5:19, 1:00 rest, right into...

    4x400 FR on 6:00 w/agility paddles-tube-buoy
    *5:28, 5:25, 5:23, 5:21, 1:00 rest, right into...

    4x400 FR on 6:00 w/snorkel-agility paddles-fins
    *5:08, 5:02, 4:56, 4:50
    ---200 BK
    ---200 FR Drills

    *Set 2*
    10x50 FR on 1:30
    *33-32-32-31-32-32-31-32-31-30

    Warm Down
    400 FR EZ DPS
    Dryland band stretches 10 min

    Comments
    Mondays after two days out of the water always feel awkward, but it must just my thinking. My pace for the 400s is not that good yet, but improving. I hope that in the next two weeks I will be able to swim under 1:20/100 pace with no equipment for swimming a FR round of 4-5 x 400s.
    Categories
    Swim Workouts
  7. Friday, April 5, 2013

    by , April 5th, 2013 at 04:32 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp , Water temp 79
    Overcast and raining, humidity at 94%

    Warm Up
    Dryland band stretches 10 min
    200 EZ FR DPS
    4x50 on 1:00 FR-CU *41s
    200 FR as 25 smooth/25 Fast
    2x100 on 2:00 FR as 50DPS/50Strong, *1:19s
    4x50 on 1:00 FR desc 1-4, *37-36-35-34

    *Set 1*
    1000 FR on 16:00, broken as 200~3:00/4x50~:50/200~2:50/4x40~:45/200
    *2:45, 39-38-38-38, 2:43, 38-38-38-38, 2:42, right into...

    2(500 FR on 7:30, 3x100 FR on 2:00, 4x50 on 1:00) w/buoy-tube-agility paddles
    *6:48, 1:21, 1:20, 1:19, 38-38-37-37
    *6:43, 1:20, 1:19, 1:19, 37-37-37-36
    ---200 BK
    ---200 FR Kick w/snorkel-fins

    *Set 2*
    5x200 FR on 4:00 w/fins, negative split 100 on 1:15, + 1 second 2nd flip turn
    1)1:11-1:09/2:21
    2)1:10-1:09/2:20
    3)1:09-1:09/2:19
    4)1:10-1:07/2:18
    5)1:08-1:07/2:16

    Warm Down
    400 FR EZ DPS
    Dryland band stretches 10 min

    Comments
    Due to early morning heavy rain, thunder and lightning I arrived later than usual to the FGCU Aquatic Center. I was unmotivated swimming solo in the ongoing rain as the only swimmer in the pool.

    While not sore, but yet feeling not so energetic in the water I labored my way through Set 1 in the broken 1000 then found more feel for the water during the pull set. Decided to do the 200s with the fins and at least enjoy going faster.

    The lifeguards wearing parkas, hoodies, jackets, etc., rotated shifts watching me from the guard chair under the umbrella as the rain just kept coming down. Then as I was finished, and pulled myself out holding the starting block onto the pool deck, and the guard was getting off the chair, several more swimmers appeared on deck to get in!
    Categories
    Swim Workouts
  8. Thursday, April 4, 2013

    by , April 4th, 2013 at 04:05 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 79
    Cloudy, humidity at 91%

    Warm Up
    Hot shower 10 min
    Dryland band stretches 10 min

    *Set 1*
    4(200 FR on 3:00, 2x100 FR on 1:30, 4x50 on :50)
    *2:52, 1:24, 1:23, 40-39-39-38
    *2:46, 1:22, 1:22, 39-39-38-38
    *2:45, 1:22, 1:22, 40-39-39-38
    *2:44, 1:21, 1:22, 39-38-38-38, right into...

    4x300 FR on 4:40
    *4:15, 4:10, 4:08, 4:06, right into...

    4(3x100 on 1:30, 4x50 on :50)
    *1:23, 1:22, 1:21, 38-38-39-38
    *1:22, 1:22, 1:22, 38-38-38-38
    *1:21, 1:22, 1:21, 38-37-38-37
    *1:21, 1:21, 1:20, 38-37-37-37
    ---200 FR Kick
    ---200 BK

    Warm Down
    1000 FR as steady state swim w/fins-snorkel-agility paddles
    Dryland band stretches 10 min

    Comments
    Broken 5600 FR swim with no water warm-up to simulate possible race conditions. Intended to do 5000, but for some reason had water in my brain and did four rounds of Set 1 instead of three. I will do the next broken 5000 swim without 50s or on :45, and the 300s on 4:30, either this weekend or next Tuesday.

    Without warmup the first 200 felt like an effort of 2:30 although it was slow at 2:52. Did one OW sighting every other 50. The results today are more a realistic snapshot of my current readiness for a 5K OW swim. If I can hold around a 1:24/100 meter pace for the 5K swim, that would be in the 1 hour-10 minute range, as compared to my 2012 swim of 1 hour-18 minutes.

    The 2013 Miramar Lakes 5K OW course will be a one lap 5K swim versus the three lap loop 2012 swim. As someone who has never raced with jammers, I am not yet convinced they will make any significant difference, but I will certainly wear them on race day for I need all advantages I can get.

    Updated April 4th, 2013 at 05:34 PM by fdtotten

    Categories
    Swim Workouts
  9. Wednesday, April 3, 2013

    by , April 3rd, 2013 at 04:57 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 79
    Sunny & clear, humidity at 84%

    Click image for larger version. 

Name:	Masters Senior Swimmers @FGCU.jpg 
Views:	319 
Size:	137.6 KB 
ID:	7365
    These senior masters swimmers train at FGCU with white sunshirts that also include significant drag. However I have watched them do some very seriously fast 25 & 50 meter swims. I anticipate they will do well at Pan Pacs in June.


    Warm Up

    Dryland band stretches 10 min
    3(200 FR on 3:00, 4x50 FR on 1:00)
    *2:47-40-39-38-38
    *2:42-38-38-37-36
    *2:38-37-36-35-34

    *Set 1*
    6x400 FR on 7:00, desc 1-6
    *5:36, 5:34, 5:30, 5:26, 5:22, 5:19
    ---200 BK
    ---200 Fly as 2(25DK/bk,25RA,25LA,25DPS)

    *Set 2*
    6x200 FR on 3:30 w/tube-buoy-agility paddles
    2:44, 2:43, 2:41, 2:40, 2:37
    ---200 BK
    ---200 BR Kick,DR

    *Set 3*
    4(100 FR on 1:40, 2x50 FR on 1:00, :40 rest) w/fins
    *1:08-31-30, 1:08-30-30, 1:07-30-29, 1:06-29-29

    Warm Down
    400 FR/BR/BK/Fly EZ
    Dryland band stretches 10 min

    Comments
    In the 400s I did OW sighting 2-3 times per 50 on #1-4. For the 200s FR pulling with paddles-buoy-tube, 2:41 and under is the best I have done so far this training period. I was able to sustain good technical form in FR in all the sets today particularly more effective in closing the final 25s.
    Categories
    Swim Workouts
  10. Tuesday, April 2, 2013

    by , April 2nd, 2013 at 03:44 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 68, Water temp 79
    Sunny, humidity at 70%

    Warm Up
    Dryland band stretches 10 min
    1000 FR as steady DPS/odd 100s-breath-3
    5x50 on 1:00, *38-37-36-35-34

    *Set 1*
    1x1000 FR on 15:00, w/buoy-agility paddles-tube, breath-3
    *13:57, right into...
    5(4x50 FR on 1:10, :30 rest)
    *1-36s, 2-35s, 3-34s, 4-33s, 5-32s,
    ---200 BK
    ---200 FR DR

    *Set 2*
    2000 FR on 28:00, as strong steady state w/snorkel-agility paddles-fins
    *25:14, right into...
    20x50 FR on 1:00, Breath as 2-Right/2-Left
    *1-6)37s, 7-14)36s, 15-20)35-34-34-33-33-33
    ---200 BK
    ---200 Fly as 2(25DK/bk,25RA,25LA,25DPS)

    Warm Down
    400 FR/BR/BK/Fly EZ
    Dryland band stretches 10 min

    Comments
    Today was a 'get back in the water' workout as I did not swim Sunday and Monday. Wife & Daughter arrived home from Shanghai on Sunday at 9pm. My wife is an amazing international traveler in that she can go right in the time zone either way with minimal or no lag. She just got up Monday AM like any other day and went to work. Our daughter on the other hand who is more like myself, needed a half day for adjustment and sleeping, and so this morning she was ready to go back to school.
    Categories
    Swim Workouts
  11. Friday, March 29, 2013

    by , March 29th, 2013 at 03:01 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 58, Water temp 80
    Sunny, humidity at 67%

    Warm Up
    Dryland band stretches 10 min
    200 FR
    600 FR w/snorkel-fins-paddles(M-Speedo) as 6(50K-scull/50CU)
    4x100 on 1:40 w/fins-paddles, *1:11, 1:10, 1:09, 1:08

    *Set 1*
    2(10x50 FR on 1:00) 1:00 rest
    *34s-33s-32s each round
    ---200 BK
    ---200 FR

    *Set 2*
    10x100s FR on 2:00 w/agility paddles-snorkel
    *1:12, 1:11, 1:12, 1:11, 1:10, 1:12, 1:12, 1:11, 1:09, 1:08
    ---200 BK
    ---200 Fly as 2(25DK/bk,25RA,25LA,25DPS)

    *Set 3*
    6x150 FR on 2:30 w/fins
    *1:49, 1:48, 1:52, 1:46, 1:42, 1:41
    ---200 FL Kick
    ---200 FR drills

    *Set 4*
    5x200 FR on 3:30
    *2:36, 2:35, 2:34, 2:32, 2:28
    ---200 as 2(50BK DPS/50FR DPS)

    *Set 5*
    1000 FR w/buoy-tube-agility paddles, build by 50 each 200

    Warm Down
    400 FR/BR/BK/Fly EZ
    Dryland band stretches 10 min
    Categories
    Swim Workouts
  12. Thursday, March 28, 2013

    by , March 28th, 2013 at 08:55 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 54, Water temp 80
    Sunny, humidity at 62%

    Warm Up
    Dryland band stretches 10 min
    400 FR
    400 FR w/agility paddles-bouy-tube
    400 FR as 4(25/RA, 25/LA, 50 CU)

    *Set 1*
    1000 FR w/snorkel-fins-paddles(M-Speedo) as 5(100-Strong/100-Fast)
    ---300 BK

    *Set 2*
    1000 FR on 1:00 rest
    As 5 (50-Steady/100-Strong/50-FAST) right into...
    4(6x50 on :45, :30 rest) *39s-38s
    ---200 BK
    ---200 FR

    *Set 3*
    2000 FR w/buoy-tube-agility paddles
    As 4 (200-Steady/300-Fast)

    Warm Down
    400 FR/BK/Fly EZ
    Dryland band stretches 10 min

    Comments:
    The sun was shining bright, with cool air temp, crystal clear water, and the water temp was manageable. Did some straight swims with viable pacing, and a set of low rest interval 50s at target 800M pace.
    Categories
    Swim Workouts
  13. Wednesday, March 26, 2013

    by , March 27th, 2013 at 05:39 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 55, Water temp 80
    Sunny, humidity at 60%

    Warm Up
    Dryland band stretches 10 min
    400 FR as 100 DPS, 100 CU, 2(50 smooth, 50 strong)
    400 FR w/agility paddles-bouy-tube
    4x50 on :50 *37s

    *Set 1*
    6x500 FR on 7:30
    *6:46, 6:44, 6:42, 6:40, 6:38, 6:35
    ---200 BK
    ---200 FR as 2(25RA/25LA, 50CU)

    *Set 2*
    10x100 FR on 2:10
    *1:14, 1:14, 1:13, 1:13, 1:12, 1:14, 1:14, 1:13, 1:13, 1:12...right into
    1x1000 FR *13:45
    ---300 Fly as 2(50 DK/bk, 25LA/25RA, 50 DPS

    *Set 3*
    20x50 FR on 1:00, w/agility paddles-snorkel-fins, *31s-30s

    Warm Down
    400 FR/BK/Fly EZ
    Dryland band stretches 10 min

    Comments:
    I was not tired or sore going into this workout session, but it was all a struggle. In the 500s I went out EZ but still had difficulty keeping the last 200 at an even pace. The 100s felt like I was swimming at a 1:08 effort to do 1:14s, took them out smooth, but on each one that last 25 was like swimming in glue. However I can say that after the 100s, the 1000 felt smooth and steady. My arms were dead in the 50s so just focused on one by one doing the EVF with steady strokes until done. The is no reason I can think of to explain it away, just one of those days.
    Categories
    Swim Workouts
  14. Tuesday, March 26, 2013

    by , March 26th, 2013 at 04:52 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 67, Water temp 80
    Sunny, humidity at 65%

    Warm Up
    Dryland band stretches 10 min
    1000 REV IMO by 250

    *Set 1*
    2x500 FR on 1:00 rest w/snorkel-fins-agility paddles, right into...
    1x1000 FR on 1:00 rest w/agility paddles, buoy, tube, right into...
    20x50 FR on 1:00 *34

    *Set 2*
    10 Min - talk with the swimmer in the lane next to me

    Warm Down
    300 FR/BK/Fly EZ
    Dryland band stretches 10 min

    Comments:
    I slept 10 hours last night, which is not so easy for me to do these days. I hope to repeat it again sometime, as it made a huge difference in my day.

    The workout today was mostly technical and recovery. Started out swimming with fins-snorkel-paddles for steady state smooth 6-kick freestyle with partial CU into EVF pull, followed by swimming with paddles-buoy-tube breathing at 3 strokes striving for strong steady pull with hip rotation. Then finally swimming the 50s with no equipment combining the steady smooth 6-kick with strong hip centered rotational pull, breathing mostly at 3 strokes and sometimes each cycle.
    Categories
    Swim Workouts
  15. Monday, March 25, 2013

    by , March 25th, 2013 at 07:55 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 73, Water temp 79
    Sunny, humidity at 71%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS
    200 FR as 2(50CU, 25RA/25LA)

    *Set 1*
    3x1000 FR on 2:00 rest, build effort by 200s to 800M pace effort
    #1 w/agility paddles-fins-snorkel
    #2 w/agility paddles-tube-buoy
    #3 no equipment, right into...
    4(6x50 on 1:15) Fast, *33s/32s
    ---200 BK
    ---200 BR as 25K/25Swim
    ---hot shower

    *Set 2*
    2x500 on 1:00 rest, even by 250, *6:40, 6:38, right into...
    2(6x50 on 1:20) w/fins *30-28

    Warm Down
    800 FR/BK EZ
    ---more hot shower
    Dryland band stretches 10 min

    Comments:
    After the great workout on Saturday, went to swim Sunday AM just as easy recovery but after 3000 meters my stomach was cramping and I was cold in the water. The rest of the afternoon and night I was in the midst of feverish stomach bug that eventually subsided by early Monday morning. Sleeping on and off along with consuming water almost non-stop helped me to feel much better in the morning to the point of trying to do the workout. Still must have been slightly warm as the water felt cold to me and I had no energy. I pushed the 1000s, 500s, 50s as best possible and then had enough to skip forward to the warmdown. Will see how tomorrow goes with a hopeful goal of being normal by Wednesday.
    Categories
    Swim Workouts
  16. Saturday, March 23, 2013

    by , March 23rd, 2013 at 08:48 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 79
    Sunny, humidity at 64%

    Warm Up
    Dryland band stretches 10 min
    400 FR DPS
    1200 FR as 6(100 CU, 100 DPS) w/snorkel-fins-agility paddles

    *Set 1*
    600 FLY as 4(50DK/bk, 50RA/LA, 50 Swim DPS)
    400 BK as 2(50DA,150 Swim)
    200 BR as 4(25K/bk, 25 Swim)

    *Set 2*
    3000 FR as 6(100 Steady/Smooth, 200 Strong, 200 at 800 M pace effort)
    w/agility paddles-buoy-tube
    ---200 BK as 2(50DA, 50 DPS)

    *Set 3*
    2000 FR as 5(100 Steady/Smooth, 200 Strong, 100 at 400 M pace effort)

    Warm Down
    400 FR/BK EZ
    Dryland band stretches 10 min

    Comments:
    I swam solo this morning after the FGCU team finished but during the GCST (Gulf Coast Swim Team) session in lane 1. The workout was about 7K meters with no intervals; did 1K of FR drill with a snorkel-fins-paddles, which forces me to use my legs more, 1K of BK-BR-Fly; a great 3k FR pull with tube-buoy-paddles alternate breathing by 3, with viable pacing cycling by 100/200/200s as steady & smooth to near max effort; then a similar 2k FR swim no equipment. Pulling with equipment somehow gives me a mindset and a water-feel that leads to a more balanced FR stroke with better integrated kicking when swimming without equipment afterwards. Felt OK after swimming - not really sore or worn out. GCST Coach Gregg invited me to swim with GCST training swim in Miramar Lakes next Saturday at 10am. What luck!
    Categories
    Swim Workouts
  17. Friday, March 22, 2013

    by , March 22nd, 2013 at 02:45 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 73, Water temp 79
    Partly Sunny, humidity at 67%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS
    400 FR as 4(50 CU, 50 DPS) w/snorkel-agility paddles
    200 FR as 4(25 Smooth, 25 strong)
    4x50 FR on :50 *38-37-37-36

    *Set 1*
    5x200 on 3:30, build by 50
    *2:38, 2:36, 2:34, 2:32, 2:32, right into..
    4(6x50 on :50, 1 min rest)
    *(1)37s, (2)37s, (3)37s, (4)36s
    ---200 BK as 2(50DA,50Swim)
    ---200 BR as 4(25K/bk, 25 Swim)

    *Set 2*
    5x200 on 4:00, build by 50, w/snorkel-agility paddles
    *2:32, 2:30, 2:29, 2:29, 2:28, right into..
    4(6x50 on 1:00, 1 min rest) w/snorkel-agility paddles
    *(1)35s, (2)35s, (3)34s, (4)33s
    ---200 BK as 2(50 BK/50 FR DPS)
    ---300 FLY as 2(50DK/bk, 50RA/LA, 50 Swim DPS)

    *Set 3*
    5x200 on 4:00, build by 50, w/snorkel-fins-agility paddles
    *2:25, 2:23, 2:21, 2:21, 2:20, right into..
    4(6x50 on :50, 1 min rest) w/buoy-tube-agility paddles, 3rd stroke breath
    *(1)39s, (2)38s, (3)37s, (4)37s

    Warm Down
    300 FR/BK EZ
    Dryland band stretches 10 min

    Comments:
    Did the 200s as build-by-50 with emphasis on the best effort, tempo, steady kick, and long-strong form on the final 50 of each one. The focus was not best possible fast final times, it was even pacing, quality stroke technique with quality effort, and to descend the final time from first one.

    It continues to be a chore to adapt doing LCM swimming, as swimming the 200s with snorkel-fins-paddles takes a lot of concentration to just hold as a best possible stroke technique while legs/arms are aching plus really wanting more air halfway through the 3rd 50 into the 4th 50 with increasing urgency so that the final 50 just cannot end soon enough.

    Even as I whine about this first week of LCM swimming, progress is being made and I really like swimming LCM over SCY. It is fun to pull with the tube-buoy-paddles because it gives my legs a break and is more like the way I swim open water.

    Updated March 22nd, 2013 at 02:56 PM by fdtotten

    Categories
    Swim Workouts
  18. Thursday, March 21, 2013

    by , March 21st, 2013 at 06:04 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 72, Water temp 79
    Sunny, humidity at 57%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS
    400 FR as 4(50 kick/scull, 50 CU) w/snorkel
    200 FR as 4(25 Smooth, 25 strong)

    *Set 1*
    1x1000 FR on 15:00 *13:38, right into..
    20x50 on 1:00, *(1-8)35s, (9-16)34s, (17-20)33s
    ---200 FR as 2(50K/bk,50Swim)

    *Set 2*
    200 BR as 4(25K/25Swim)
    400 BK as 4(50DA/50Swim)
    600 FLY as 4(50DK/bk-50RA/LA-50Swim)

    *Set 3*
    1x1000 FR on 1:00 rest, as steady state w/snorkel-agility paddles-fins
    1x1000 FR on 1:00 rest, as steady state w/bouy-tube-agility paddles
    3x300s FR on :30 rest, as 3(50CU/50DPS-16), desc effort by 100s

    Warm Down
    200 FR/BK EZ
    Dryland band stretches 10 min

    Comments:
    Sunshine, crystal clear water, and only two swimmers in the entire pool when I was swimming. Did 2000 of moderate to strong pace swimming, a little bit of BR, BK, and Fly, then 3000 meters of FR working on long and strong strokes. Tomorrow quality sets will be 200s!

    Took my dear wife and darling daughter to the RSW airport this morning, and now they are en route to Shanghai. My son and I will see them again on March 31.
    Categories
    Swim Workouts
  19. Wednesday, March 20, 2013

    by , March 20th, 2013 at 03:48 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 79
    Cloudy, then sunny, humidity at 67%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS
    400 FR as 4(50 kick/scull, 50 CU) w/snorkel
    400 FR as 4(50 Smooth, 50 strong)
    4x50 FR on 1:00 *36-35-35-34

    *Set 1*
    1x1000 FR on 1:00 rest, as steady state w/snorkel-fins-agility paddles, right into...
    10x100 FR on 2:00 at target 800 M pace
    *1:13, 1:16, 1:16, 1:16, 1:17, 1:16, 1:17, 1:16, 1:17, 1:16, right into...
    4x50 FR fast on 1:10, *33, 32, 33, 32
    ---400 BK as 4(50K/SDK-8, 50 Swim SDK-6)

    *Set 2*
    8x100 FR on 2:30 at target 400 M pace
    *1:13, 1:14, 1:14, 1:15, 1:14, 1:14, 1:14, right into...
    4x50 FR fast on 1:20, *32, 32, 33, 32
    ---400 FR w/snorkel-fins-agility paddles

    *Set 3*
    6x100 FR on 3:00 best average
    *1:12, 1:11, 1:13 - 1:12, 1:11, 1:11
    (Took extra minute rest between #3 & 4)
    Skipped 4x50 FR

    Warm Down
    1000 FR EZ
    Dryland band stretches 10 min

    Comments:
    Just as before, the first day of LCM was a shock to the body. My pacing was erratic and the pain started right away during set 1 as that second 50 is a long ways when doing the 100s. I was under target 800 pace (#2-10), a little over target 400 pace, and I failed the 100 best average, which at that point I just wanted it all to end. My arms & legs took a beating so in full recovery mode today and tomorrow. Now I have a starting point for LCM and it is 'full steam ahead' from here.
    Categories
    Swim Workouts
  20. Tuesday, March 19, 2013

    by , March 19th, 2013 at 06:32 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Diving Pool
    Air temp 78, Water temp 83
    Coudy, humidity at 74%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS-6
    400 FR as 4(50 kick/scull, 50 CU) w/snorkel
    400 FR as 25 EZ DPS-6, 25 Fast Kick DPS-7

    *Set 1*
    20x50 FR on :50, *33-32(1-8), *32-31 (9-14), *31-30 (15-20), right into...
    10x100 FR on 2:00, at/under 500 race pace
    *1:05, 1:05, 1:05, 1:04, 1:04, 1:05, 1:04, 1:04, 1:03, 1:03
    ---400 BK as 4(50K/SDK-8, 50 Swim SDK-6/DPS-6)

    *Set 2*
    5x50 on 1:00, Strong
    *29, 28, 28, 28, right into...
    6x150 on 2:45, Best Average
    *1:41, 1:40, 1:39, 1:39, 1:38, 1:36, right into...
    4x50 on 1:00, Strong
    *30, 30, 30, 29, right into...
    5x200 on 3:30, Best Average
    *2:12, 2:11, 2:09, 2:09, 2:08
    ---400 Fly as 4(25 DK/bk, 25 RA/LA, 50 SDK-6/DPS-6)

    *Set 3*
    16x FR on 1:00 w/fins
    *27(1-3), 26(4-16)

    Warm Down
    800 IM as 8(25DR or K, 25 EZ DPS Swim)
    Dryland band stretches 10 min

    Comments:
    Did not swim Sunday and Monday. Took everyone to the airport on Monday afternoon. Did Monday's workout today, set 2 was really hard to do, felt tired, awkward in the water and sore afterwards.

    My parents had the worst travel experience ever! Due to storm at ATL, the flight was diverted to SAV (Savanah), as many other flights were also, so no gate - they were on the plane on the tarmac from 7:30pm to midnight! Arriving at ATL 1am, after staying the night somewhere, the morning flight to Charlotte was delayed so they missed the connection to Newark. Finally, they arrived in Newark today at 5pm! Next time I will not use Delta FF Miles, but rather just buy them a nonstop flight on United.

    Tomorrow begins LCM, the pool was being set up while I was swimming in the diving pool.

    Click image for larger version. 

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