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Swim Workouts

  1. Tuesday, January 22, 2013

    by , January 22nd, 2013 at 09:31 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 74, pool at 79, 100% water clarity.
    Cloudy skies with humidity at 73%

    Warm up
    400 Swim as RIMO
    2 rounds of;
    2x50 FR Kick on 1:00, 44-44/44-43
    2x50 FR Scull/kick on 1:00, 42-40/40-39
    2x50 FR Swim on 1:00, 28-28/28-27

    *Set 1*
    400 D kick as 2(100 w/bd, 100 on/bk) RI
    300 Fly as 4(25RA/25LA/25 Swim) RI
    8x50 D kick on 1:00 desc 1-4,5-8 RI
    3x100 Fly on 1:40 as 25RA/25LA/50 Swim

    *Set 2*
    4x50 BK kick on 1:00 desc 1-4,5-8 RI
    300 BK Swim as 4(50 smooth, 25 FAST) RI
    200 BK kick RI
    6x50 BK on 1:00 desc 1-3,4-6

    *Set 3*
    200 BR Kick RI
    300 BR as 25K, 50 Swim w/snorkel RI
    4x50 BR kick on 1:00 desc 1-4 RI
    300 BR as 25K/bk, 50 Swim

    *Set 4*
    1000 FR Steady State swim w/snorkel, fins, paddles

    *Set 5*
    FR Swim FAST with fins/paddles
    4x50 on 1:30; 25-25-25-24
    3x50 on 1:30; 25-25-24
    2x50 on 1:30: 25-25
    1x50; 24

    Warm down
    300 DPS ABPT

    Comments:
    Swim all four strokes and did some speed work with the fins and paddles.
    Categories
    Swim Workouts
  2. Friday, January 18, 2013

    by , January 18th, 2013 at 05:19 PM (I swim, therefore I am)
    This is my 100th Blog Post! Hurray...

    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 58, pool at 78, 100% water clarity.
    Sunny sky with humidity at 49%

    Warm Up
    500 FR DPS ABPT
    250 FR Kick, build 100-100-50
    250 FR Kick w/EVF Scull, build 100-100-50

    *Set 1*
    1000 FR as;
    2(250 K, 250 S/snorkel) build each 250 100-100-50

    *Set 2*
    1000 BR as;
    2(250 K, 250 S/snorkel) build each 250 100-100-50

    *Set 3*
    1000 Fly as;
    2(250 K, 300 DR/S as 6(12.5/RA, 12.5/LA, 25/FAST)

    *Set 4*
    4(4x12.5 AFAP on :30 RI, 1:00 Rest)
    a round each of FR, BR, FLY, FR

    Warm Down
    300 FR DPS ABPT

    Comments
    The morning was a cold "winter" morning in SWF with air temp of 49 at 6am, and then "only" 55 by 10am. After calling both pools which were closed, but "might open later" I made the choice to swim at my HOA pool about 400 yards from my house. In this way I was able to make sure I get in the water today, and still be home before my kids arrive later in the afternoon by the school bus.

    Sets 1-4: Endurance, Speed, Speed play, FR-Fly-BR, Kicking

    Updated January 19th, 2013 at 07:16 AM by fdtotten

    Categories
    Swim Workouts
  3. Thursday, January 17, 2013

    by , January 18th, 2013 at 05:10 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 74, pool at 82, 100% water clarity.
    Cloudy skies with humidity at 70%

    Warm up
    1000 Swim as RIMO by 250

    *Set 1*
    400 BR K
    3x200 BR on :20 RI as 50K-150S with snorkel

    *Set 2*
    400 DK as 100/bd-100/bk
    600 Fly as 25RA-25LA-25S

    *Set 3*
    400 BK kick, 8 SDK off walls
    3x200 Bk on :20 RI as 50Double Arm DR, 150S

    *Set 4*
    1000 FR Steady State swim w/snorkel, paddles

    *Set 5*
    2(3x50 on 1:15, 1:00 rest)
    Desc 1-3; 30-29-28
    Steady; 28-28-28

    Warm down
    200 EZ

    Comments:
    It worked out better for time and driving logistics to swim at FMAC. Low intensity workout with a small speed set at the end to keep me honest.

    1/18/12 - I had to post this a day later since yesterday afternoon the fan of my hardworking ACER AS5742Z laptop gave out, causing it to overheat and so I could only run for 20-30 minutes after each startup or wakeup. This is the first issue in four years, so I am not complaining, and will install a new fan ASAP. Meanwhile I have commandeered my wife's ThinkPad for now, as she is using her new iPad almost exclusively, other than her iPhone.
    Categories
    Swim Workouts
  4. Wednesday January 16, 2013

    by , January 16th, 2013 at 01:42 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 74, water temp of 80, 100% water clarity.
    Sunny, blue skies with humidity at 70%

    Warm Up
    500 DPS ABPT 50FR/50BK
    3x50 FR Kick on 1:00 desc 1-3; 45-44-43
    3x50 FR fins/paddles on 1:30 desc 1-3; 26-25-24
    3x50 FR on 1:15 desc 1-3; 29-28-27
    200 FR ABPT w/snorkel

    *Set 1*
    6(5x100 FR on 1:40, 1:00 rest)

    1. 1:06, 1:06, 1:06, 1:05, 1:04
    2. 1:05, 1:05, 1:05, 1:05, 1:04
    3. 1:06, 1:05, 1:04, 1:04, 1:03
    4. 1:05, 1:04, 1:03, 1:03, 1:02
    5. 1:00, 58, 58, 58, 57 (paddles)
    6. 56, 56, 55, 55, 54 (paddles/fins)


    200 BR as 50K/back, 50S

    *Set 2*
    4x200 BK on 3:30 desc 1-4

    1. 2:41
    2. 2:35
    3. 2:32
    4. 2:26


    *Set 3*
    3x100 on :15R BR Kick
    3x100 on :15R D Kick
    3x100 on :15R BR/Fly by 25

    *Set 4*
    3x50 FR on 1:30 desc 1-3; 28-28-27

    Warm Down
    300 FR/BK DPS ABPT

    Comments:
    Still tired, sore from swimming workouts and dryland weights, but not broken down.

    • Warm Up - ABPT is "As Best Possible Technique".
    • Set 1 - The first four rounds are what I hope will be my 1000 and/or 1650 pace at some point in the next six months. The last two rounds with the toys were to just have a little fun going fast, but they were harder to do than the first four rounds.
    • Set 2 - I have started to learn how to stay in the middle of the lane with the sun in my eyes. I like swimming backstroke, but still waiting for the clips to arrive so I can work on longer SDK off the walls. The SDK skills and conditioning will be a side project to my OW preparation, and if I can do some of it on a daily basis, over time it should improve.
    • Set 3 - Recovery swimming doing strokes.
    • Set 4 - a quick round of strong 50 FR.
    • Warm Down - Really making effort to start and finish workout with DPS and ABPT swimming.
    Categories
    Swim Workouts
  5. Tuesday, January 15, 2013

    by , January 15th, 2013 at 04:01 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 74, 100% water clarity.
    Sunny, blue skies with humidity at 70%

    Warm Up
    400 S as 2x200 RIMO
    400 K as 2x200 RIMO
    3x50 FR/fins on 1:15 desc 1-3; 28-27-26
    3x50 FR Kick on 1:10 desc 1-3; 45-44-43
    3x50 FR on 1:15 desc 1-3; 30-29-28
    200 BR Kick

    *Set 1*
    6(300 on 4:00, 200 on 2:45, 100 on 1:30)
    #1-3-5 as FR Swim; 300s/3:32, 200s/2:18, 100s/1:07
    #2-4-6 as FR Swim/paddles; 300s/3:24, 200s/2:12, 100s/1:04

    *Set 2*
    3x500 on 1:00 Rest

    1. Back as 200 DPS, then build by 100
    2. Breast as 300 50 Kick/50 Swim w/snorkel, 200 K/S by 25 (no snorkel)
    3. Fly as 50 DR (RA/LA), 50 Swim


    Warm Down
    300 FR DPS

    Comments:
    Tired, sore from yesterday's workout and dryland weights.
    Set 1 - Basic endurance
    Set 2 - Staying in touch with the strokes
    Categories
    Swim Workouts
  6. Monday, January 14, 2013

    by , January 14th, 2013 at 09:06 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 76, diving well pool at 80, 100% water clarity.
    Sunny with humidity at 70%

    Warm Up
    200 FR DPS
    200 Kick Scull
    4x50 FR/fins on 1:30 desc 1-4; did 27-27-26-25
    3x50 FR on 1:15 desc 1-4; did 30-29-28-27

    *Set 1*
    T-30 FR Swim #1; did 2512yds
    200 DPS Backstroke

    T-30 FR Swim #2 w/paddles; did 2625yds
    200 BR Kick

    *Set 2*
    4(3x50 FR Kick on 1:00, 2x50 FR Strong on 1:15)

    1. 44, 45, 45, 29, 28
    2. 45, 45, 44, 28, 28
    3. 44, 43, 43, 28, 28
    4. 43, 44, 43, 28, 27


    Warm Down
    300 FR DPS

    Comments:
    Upon arrival I found out that FGCU LCM pool will remain as 2xSCY courses at least through college swim team season. It appears to be a very recent decision, schedules had already been printed with LCM pool lap swimming times for the entire Spring Semester. While I was looking forward to swimming LCM, I can certainly understand why the coaching staff chooses to practice SCY during the the SCY college season.

    Today I was in the diving well as the life guards were short staffed and wanted everyone in one pool. At least the water was not too hot.

    Set 1 - Did two T30 swims one straight FR and another one as FR with paddles. 2500 for 30 minutes is where I need to be and just barely made it. There is much I have to work on as I was coming up short and breathing early off the flip turns. But my stroke felt strong with a consistent EVF front end.

    Set 2 - This is the first time doing 50 FR kick at/under :45 in 20 years, and also did some more 50s FR under 30.
    Categories
    Swim Workouts
  7. Saturday, January 12, 2013

    by , January 12th, 2013 at 01:57 PM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 76, pool at 78, 100% water clarity.
    Sunny sky with humidity at 69%

    Warm Up
    200 yds FR
    4x25 on 20 count rest as 12.5 Fast/12.5 EZ

    *Set 1*
    1000 FR Swim as;
    8x125 (50 steady, 50 strong, 25 fast)

    4x250 FR Kick w/board on 1:00 rest
    as 100 steady, 100 strong, 50 fast

    *Set 2*
    500 BR Kick, build 5x 1-4 by 25
    6x75 BR on :20 rest, build each 75 1-3 by 25

    *Set 3*
    1000 Fly as 5x200
    each 200 (100 DK, 100 DR/S by 25)
    Odd 25s steady, even 25s are FAST

    *Set 4*
    12x12.5 on :30
    as 4x12.5 of FR, BR, FLY

    Warm Down
    300 FR DPS

    Comments
    Endurance, Speed, Speedplay, FR-Fly-BR, Kicking

    Updated January 12th, 2013 at 02:50 PM by fdtotten

    Categories
    Swim Workouts
  8. Friday, January 11, 2013

    by , January 11th, 2013 at 04:51 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 73, pool at 80, 100% water clarity.
    Sunny with humidity at 69%

    Warm Up
    200 FR DPS
    200 FR DPS w/paddles
    2(2x50 on 1:00, 100 on 2:00) FR Steady

    • Did 37-37-1:15-35-35-1:11


    *Set 1*
    2(8x50 Free on 1:00) desc 1-4,4-8 paddles/fins

    1. 32, 31, 31, 30, 32, 31, 30, 30
    2. 32, 31, 30, 29, 32, 30, 30, 29

    400 BK


    SCY @FGCU Diving Pool, temp 78/100% clear

    *Set 2*
    1x1000 FR as 100 Steady/100 Strong, desc 1-5

    • Splits: 1:07, 1:06, 1:06, 1:05, 1:05

    400 FR/D Kick

    *Set 3*
    10x50 FR on 1:00, Desc 1-5,6-10

    • 30, 29, 29, 28, 27, 30, 29, 28, 28, 27

    EZ 100 FR DPS

    *Set 4*
    2x500 FR on 2:00 rest, #1 steady, #2 strong, w/paddles/snorkel

    • 5:48, 5:36


    EZ 200 BR Kick

    *Set 5*
    8x100 Free Strong on 2:00 as
    1-4 paddles/fins, 5-8 no toys (EZ 50 btwn 4/5)

    • 1-4) 56, 56, 55, 54
    • 5-8) 1:00, 59, 58, 58


    Warm Down
    300 FR DPS

    Comments:
    It is a good thing I got there early, discovered the LCM pool empty with no holiday training teams, etc., so started the workout ASAP. After Set 1 as I finished a 400 BK recovery swim, I noticed the backstroke flags moving from what appears to be the wind, so when I almost hit my head on the next lap, I realized the staff was converting the pool to SCY for a meet this weekend.

    Set 1 - This was a double round of 8x50s within the effort range of 80-90% attempting "As Best Possible Stroke Technique", swimming as strong and smooth as possible. It is harder than expected, certainly does not feel as fluid as I would like, and is not where I want to be yet, but I am making progress.

    Set 2 - After getting kicked out of the LCM pool, the SCY diving pool felt small, and the water was cooler. The coach took my splits for the strong pace even 100s in the 1000 FR. These are good splits for me, but I swam the odd 100s pretty slow about 1:15-17/100.

    Set 3 - A good example of power and skill transference from fins/paddles swimming, at least in my case. About mid December, when I was doing only SCY, I was not under 30 for swimming FR 50s without fins. Today I was able to descend to 27. The dryland strength work where I have added 15 lbs to almost each stack setting and/or doubled some of the rounds has contributed greater power in the water. Also my kicking is getting stronger with more daily kicking.

    Set 4 - I have been working on swimming better with the snorkel along with paddles. Now that I can do the flip turn on a reliable basis with the snorkel, I tried doing the 500s that way. All went fairly well, and 5:36 is a good straight 500 for me even with paddles. The last 100 the snorkel began to tilt because my turns were sloppy, so there is still lots to improve on.

    Set 5 - By now I was seriously tired, the warp drive nearly depleted. But I really had to do this set, as both coach and I wanted to see how I would handle doing 100s with fins/paddles followed by swimming 100s without. The only way I could swim these 100s without falling apart was to swim a 50 smooth & steady and then try to negative swim the next 50 as strong as possible, where by the end I was just gasping for air, barely ready in time for the next one. I have to say the 56 - 54 range with fins/paddles was about 90% effort, and doing 1:00 to 58 without the toys was really more a 95-100% effort, but that's ok, still a breakthrough, because I am finally swimming freestyle 100s from a push off under a minute again for the first time in a very long time, at least 12 years or so.

    Updated January 11th, 2013 at 05:14 PM by fdtotten

    Categories
    Swim Workouts
  9. Thursday, January 10, 2013

    by , January 10th, 2013 at 03:34 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 72, pool at 79, 100% water clarity.
    Sunny with humidity at 67%

    Warm up
    200 RIMO

    *Set 1*
    Descending IM Ladder
    1:00 rest between each, progressive effort 1-5

    1. 1200 IM as 4x300 IMO
    2. 1000 IM as 4x250 IMO
    3. 800 IM as 4x200 IMO
    4. 600 IM as 4x150 IMO
    5. 400 IM


    *Set 2*
    1000 FR Swim w/paddles, fins, snorkel
    500 steady, 500 stronger

    *Set 3*
    8x50 as 2x IMO on :30 rest;
    25 Sprint/25 EZ

    Warm down:
    200 EZ FR

    Comments:
    In Set 1, all IMO swimming, but the Fly was a combination of Fly drill/Fly Swim except for the 400.

    Updated January 12th, 2013 at 02:47 PM by fdtotten

    Categories
    Swim Workouts
  10. Wednesday, January 9, 2013

    by , January 9th, 2013 at 04:11 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 78, pool at 80, 99% water clarity.
    Sunny with humidity at 70%

    Warm up
    300 FR
    200 K
    4x50 FR on 1:00 desc 1-4

    *Set 1*
    2(3x400 Free on 6:30) negative 200 split, progressive descend
    EZ 100 between rounds

    1. 2:42/2:40, 2:42/2:37, 2:40/2:35
    2. 2:44/2:38, 2:41/2:33, 2:40/2:32


    *Set 2*
    1000 FR Swim as steady state w/paddles, fins, snorkel

    *Set 3*
    5(4x50 Free 1:30, EZ 100) descend 50s 1-4

    1. 34, 34, 33, 32
    2. 33, 33, 32, 31
    3. 33, 32, 32, 31
    4. 30, 29, 28, 27 w/short fins
    5. 30, 29, 28, 27 w/short fins


    *Set 4*
    800 BK Swim


    Warm down:
    100 EZ FR

    Comments:
    Set 1 - Felt sluggish during the 400s and struggled trying to negative split. Did 5 second open turns on the 200 to check scoreboard clock. Hopefully after 2-3 weeks of straight LCM swimming I will become more adjusted to LCM swimming. The last two 400, the negative 2nd 200s were a little better as I was irritated at myself, and really attacked the first 25/200 which led to holding a faster pace all the way.

    Set 3 - The results of this set are a good effort for me, and shows encouraging possibilities of speed improvement. I can swim strongly to moderately fast for a long time, but I never have worked on building raw speed. 1000 meters of 85-100% effort swimming were difficult, with my only reward being the times as called out by my coach and then afterwards I was wiped out.
    Categories
    Swim Workouts
  11. Tuesday, January 8, 2013

    by , January 8th, 2013 at 03:38 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 77, pool at 79, 99% water clarity.
    Sunny with humidity at 66%

    Warm up
    3x100 FR SKP
    4x100 as 2(25 fast/25 smooth), 2(25 smooth, 25 fast)

    *Set 1*
    1200 FR Swim as;
    4(50 steady/50 fast, 100 steady/100 fast)

    *Set 2*
    3(4x200 on :30/:45 rest) per round; FLY, BK, BR; do 200s 1-4;

    1. 200 Kick
    2. 200 as 50K/50DR
    3. 200 as 50/DR/50S
    4. 200 Swim as 25 steady/25 strong


    *Set 3*
    10x100 FR Swim on :10 rest w/paddles, snorkel as 50 steady/50 strong

    *Set 4*
    1000 FR Swim as steady state w/paddles, fins, snorkel

    Warm down:
    100 EZ FR

    Comments:
    Starting today, I should be able to train LCM more consistently and build up my LCM endurance and sense of LCM pacing. Yesterday after the workout with two breakthrough sets of SCY 200s and 75s, I felt fine with minimal aches, and soreness. Then I did stretches, dryland work, had plenty of protein, fluids, solid meals throughout the day, and a good night's sleep. Yet, this morning while not really sore or tired at the start, in the warm up I could feel the effects of yesterday's workout. I was not planning to go hard today anyway, put the focus on stroke form, technique, effort and not on times off the clock.

    Set 1 - I like to do swims going steady and then fast, etc.

    Set 2 - Eventually I will train to swim a 400 or 200 IM, so keeping the strokes in the program 3-4 times weekly.

    The breakthrough today in Sets 3 & 4 was that I finally started doing flip turns with the snorkel. Since I got the snorkle about 6 months ago, I struggled on freestyle flips as the snorkel kept moving and coming off on hard pushoffs. So eventually I put 2+2 together and made the snorkel head straps much tighter, and that made the difference. Sometimes it will still shift slightly and is not straight, which bothers me, so I use my arms on the recovery stroke to give it shove back in alignment.

    Updated January 8th, 2013 at 05:17 PM by fdtotten

    Categories
    Swim Workouts
  12. Monday, January 7, 2013

    by , January 7th, 2013 at 03:40 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 76, pool at 80, 100% water clarity.
    Cloudy skies with humidity at 73%

    Warm up
    200 FR
    4x50 FR K on 1:00 desc 1-4
    4x50 FR P on 1:10 desc 1-4
    8x25 FR S on :30 desc 1-4,5-8

    *Set 1*
    6x200 FR on 2:40 desc 1-3,4-6

    • Did 2:18, 2:16, 2:14, 2:17, 2:15, 2:12


    *Set 2*
    1000 FR Pull w/paddles, tube, bouy
    Steady state swim

    *Set 3*
    6x200 K on 3:30, Done as;

    1. 50FR/50BK 3:01
    2. 50BK/50FR 3:00
    3. 50DK-Bd/50DK-bk 2:56
    4. 50DK-Bk/50DK-Bd 2:51
    5. 50BR-Bd/50BR-Bk 3:05
    6. 50BR-Bk/50BR-Bd 3:03


    *Set 4*
    4(4x75 FR on 1:15, 1 min rest) Desc 1-4 within each round, Results:

    1. 51, 49, 48, 47
    2. 49, 48, 47, 46
    3. 50, 49, 47, 46
    4. 49, 48, 46, 46


    Warm down
    200 EZ

    Comments:
    Had to swim SCY at FMAC since FGCU was unavailable due to the three day weekend swim meet.

    • Warm Up - Basic pace work to get ready for set 1.
    • Set 1 - Just wanted to see what I could do on 2:40 for 200s. I expected to start at 2:24 and desc from there, but the first 200 came in at 2:18, so had to go downward from there. I was pleased to go 2:12 on the last one.
    • Set 2 - First FR pull with paddles, bouy, tube in about three weeks. Will do something like this about one or two times each week. Planning to do more of the paddle swimming with fins.
    • Set 3 - Working to build up more kicking endurance and strength.
    • Set 4 - I wanted to swim freestyle at strong descending pace with smooth controlled stroke and steady kick.

    Updated January 7th, 2013 at 04:09 PM by fdtotten

    Categories
    Swim Workouts
  13. Saturday, January 5, 2013

    by , January 5th, 2013 at 10:41 AM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 65, pool at 79, 100% water clarity.
    Sunny sky with humidity at 69%

    Warm Up
    200 FR
    4x25 on 20 count rest as 12.5 Fast/12.5 EZ

    *Set 1*
    3x1000 on 1:00 rest, do as

    1. Free - 2(250K,250S)
    2. Breast - 2(300K,200S)
    3. Fly - 2(250K,250 DR/S by 25)


    *Set 2*
    12x12.5 on :30
    as 4x12.5 each of FR, BR, FLY

    200 FR warm down

    Comments
    Recovery workout for arms, smooth DPS swimming, strong kicking
    Categories
    Swim Workouts
  14. Friday, January 4, 2013

    by , January 4th, 2013 at 05:15 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 77, pool at 81, 98% water clarity.
    Cloudy, showers with humidity at 80%

    Warm up
    3x200 FR SKP
    2x200 as 2(25 fast/25 smooth), 2(25 smooth, 25 fast)

    *Set 1*
    6(4x50 FR on 1:00, 1 min rest) desc 1-4 as 80%-95%

    1. 36, 35, 35, 34
    2. 36, 35, 34, 34
    3. 35, 34, 34, 33
    4. 35, 35, 34, 34
    5. 34, 34, 33, 33
    6. 31, 30, 29, 29 (w/fins/paddles


    *Set 2*
    200 BK Kick
    800 BK Swim as 4(4x50) build effort 1-4

    *Set 3*
    400 DK w/fins
    600 FLY w/fins as 50 DR/50 Swim

    Warm down:
    100 EZ FR

    Comments:
    The recent ten days of training have been effective with steady progress in the dryland program and consistent time in the water between three pools; FMAC, FGCU, and Catalina Isle HOA Pool. It was a mix of SCY and LCM, but starting next Tuesday the time in the pool will be almost 100% LCM.

    With walking 4 miles each morning this week at Lakes Park with my daughter, dryland training, three days of strong swimming sets including a hard T60 swim, power swimming with fins/paddles, some developmental speed work, it was clear while warming up that I did not have much left.

    • Set 1 - Before doing the warm up I was considering 100s - 150s, but changed to 50s, as my recent pool time has been a mix of LCM and SCY where my LCM pacing still needs more steady development. The results show my basic speed is actually progressing, however while doing 35-36 pace at 80% effort is good at this point, it took what felt like 110% to do those 33s. There is no doubt I have a lot of work ahead to build out the pace towards 100s, 150s, and 200s.
    • Sets 2&3 - After Set 1, there was nothing left to make any significant effort. But found my feel for the water in the backstroke to sustain a nice flowing rhythm. The Fly was very long and smooth and in that way was fun to do.

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

    Categories
    Swim Workouts
  15. Thursday, January 3, 2013

    by , January 3rd, 2013 at 05:41 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 74, pool at 80, 98% water clarity.
    Sunny with humidity at 69%

    Warm up
    3x200 FR SKP

    *Set 1*
    4(5x100 on :20 rest) as

    1. FR - 50 DR/50 Swim BC5
    2. BR - 50 K/50 Swim #2-4 w/snorkel
    3. BK - 50 DR/50 Swim
    4. FLY - 50 DR/50 Swim


    *Set 2*
    6x200 FR on 3:00 (w/paddles, short fins) desc 1-3,4-6

    • Did 2:23, 2:20, 2:18, 2:21, 2:17, 2:15


    *Set 3*
    4x400 IM on 1:00 rest

    1. Kick
    2. 50 Kick/50 Swim
    3. 50 Drill/50 Swim
    4. Swim


    *Set 4*
    4(3x50 on 1:30) desc 1-3 each as 85-95%

    1. Fly - 35, 34, 33
    2. Back - 37, 36, 36
    3. Breast - 43, 42, 40
    4. Free - 34, 32, 31


    Warm down:
    100 EZ FR

    Comments:

    • Set 1 - Basic stroke endurance and technique
    • Set 2 - I have found for myself, that swimming with paddles and fins helps me to swim faster and concentrate on "as best possible stroke technique". Significant strength and endurance development in the legs and arms are also a benefit of strong swimming with paddles/fins. At this point, I feel there is good transference of skills and fitness to swimming freestyle without equipment.
    • Set 3 - I needed to kick and recover from Set 2. By the 400 IM swim, I was feeling OK again and moving through the water well.
    • Set 4 - 3x50 of each stroke with descending effort. Did better than I expected to, so that is always a good way to end the workout.

    Updated January 3rd, 2013 at 06:07 PM by fdtotten

    Categories
    Swim Workouts
  16. Wednesday January 2, 2013

    by , January 2nd, 2013 at 10:00 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 75, pool at 81, 97% water clarity.
    Sunny with humidity at 68%

    Warm up
    200 FR
    3x100 on 1:40
    Did 1:17, 1:16, 1:15

    *Set 1*
    5000 FR Swim
    Time - 1:06.24

    *Set 2*
    8x50s Kick BR on 1:10

    *Set 3*
    8x50s Swim FR on 1:15 desc 1-4,5-8
    Did 35,34,34,33,35,34,33,32

    Warm down:
    100 EZ FR

    Comments:
    Did a 5000 LCM swim as T60 swim where my pace was slightly under 1:20/100.
    Categories
    Swim Workouts
  17. Monday, December 31, 2012

    by , December 31st, 2012 at 02:38 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 66, pool at 81, 100% water clarity.
    Sunny skies with humidity at 63%

    *Warm up*
    200 FR
    6x50 FR K on 1:00 desc 1-3,4-6
    4x75 FR P on 1:10 desc 1-4
    8x25 FR S on :30 desc 1-4,5-8

    *Set 1*
    3000 FR Ladder Swim on 1:30/100 base interval; 100-200-300-400-500/1 min rest/500-400-300-200-100
    Up ladder - desc pace 100 - 500/Down ladder - 500#2 (@/faster 500#1), desc pace to 100

    • Up: 1:10, 2:17, 3:22, 4:28, 5:37
    • Down: 5:36, 4:25, 3:16, 2:09, 1:02


    *Set 2*
    1000 BK Swim w/paddles, fins
    Steady state swim

    *Set 4*
    10x50 FR on :45
    did 1-5)32-29, 6-7)31-29

    Warm down: 100 EZ

    Comments:
    Had to swim SCY at FMAC over LCM at FGCU this morning due to only possible way to get a workout within our family activities but not swim at the community pool again.

    • Warm Up - Pace work to get ready for Set 1.
    • Set 1 - In this ladder swim, going up the ave 100 pace must be faster each swim to the 500, then the 500 starting down must be at/or faster then first 500 with each swim to the last 100 descending in ave 100 pace.
    • Set 2 - Paddles/fins steady state backstroke is fun and fast, really works the legs.
    • Set 3 - Working to build up more speed in Freestyle.
    Categories
    Swim Workouts
  18. Saturday, December 29, 2012

    by , December 29th, 2012 at 06:04 PM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 76, pool at 79, 100% water clarity.
    Cloudy hazy sky with humidity at 80%
    7:45am

    Warm Up
    200 yds FR
    4x25 FR on 20 count rest as 12.5 Fast/12.5 EZ

    *Set 1*
    4(250 FR Kick, desc by 50 1-5, RI 250 FR Swim, desc by 50 1-5)

    *Set 2*
    4(125 BR Kick desc by 25 1-5, RI 125 BR Swim desc by 25 1-5)

    *Set 3*
    4(125 Fly Kick desc by 25 1-5, RI 125 Fly Swim desc by 25 1-5)

    *Set 4*
    10x75 FR on 1:00 Rest, each 75 as; 3(12.5 Fast, 12.5 Smooth)

    Warm Down
    100 FR
    Categories
    Swim Workouts
  19. Friday, December 28, 2012

    by , December 28th, 2012 at 04:34 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 75, pool at 82, 97% water clarity.
    Sunny with humidity at 68%

    Warm up
    600 FR/BK by 50
    400 K, 100 each IMO
    3x100 FR on 2:00 (desc 1-3), 100 EZ BK

    • Did 1:18, 1:17, 1:17

    200 FR as 25 Strong, 25 EZ

    *Set 1*
    5(3x100 FR on 2:00 desc 1-3, 100 EZ BK)

    1. 1:15, 1:14, 1:14
    2. 1:15, 1:13, 1:13
    3. 1:14, 1:13, 1:13
    4. 1:13, 1:12, 1:12
    5. 1:13, 1:11, 1:11


    *Set 2*
    3x200 Back on :30 rest as 50 smooth/50 strong
    3x200 FR P w/paddles, buoy, tube on :30 rest as 50 smooth/50 strong

    *Set 3*
    1x1000 FR Swim w/fins, paddles
    Steady state swim

    Warm down:
    100 EZ FR

    Comments:
    Before arriving to the pool I had already done an early morning dryland session of one partial strength & core round, that included standing bent elbow lat pull downs at a new stack setting of 75 lbs. It felt great at the time, but later in the pool I realized again why I do most of my heavier dryland in the evening. In addition my age 9 daughter and I went to a local park where we did a 3x 1.3 mile loop around a part of the lake, where I walked at a 4.2 mile pace and she was on a razor scooter.

    Warm up - At first I felt great, other than that the water felt warm. The round of 3x100 was supposed to be the start of Set 1, where my goal was to start at 1:15 and descend as best possible. Typical of me, not to warm up with enough pace work and just jump in pace set that requires both physical and mental focus. I felt so crappy, and just struggled to do 1:18 to 1:17, so I was thinking today is certainly not going to be "at my best".

    Set 1 - After those first three really ugly 100s, I stopped for a bit, swim several lengths steady in the stroke form I wanted to the 100s in, decided to start over and step up my effort. They all hurt, and no strategic pacing, managing my kick, making the first 50 smooth/second 50 really strong made any difference. What is so contrary, is that after the first round of enduring several struggling finishes, I started to go a little faster even though the effort and struggle was not any easier throughout the entire set. On the last one I hoped to do a 1:10, but it was not there today.

    Set 2 - I like to swim long smooth backstroke for recovery, and the sun in the eyes is distracting, but I swim by the lane line to keep straight and still keep my head down in the water looking straight up. So far I have not found any prescription goggles that are as dark as some of the regular goggles.

    Set 3 - Even though I was still a bit wiped out from Set 1, I really wanted to try swimming LCM with fins/paddles. Well Celestial was right, it is hard. But I really like it, the way my FR stroke rotates and how fast the pool bottom goes by.

    When I got out of the pool, by my arms ached a bit and I was trembling slightly. But after the shower, gulping down my homemade protein shake, some food, and stretched a bit, I felt pretty good. I will need to have at least one full day of rest this weekend, no swimming or drylands.

    Updated December 28th, 2012 at 05:55 PM by fdtotten

    Categories
    Swim Workouts
  20. Thursday, December 27, 2012

    by , December 27th, 2012 at 05:40 PM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 52, pool at 80, 100% water clarity.
    Sunny, all blue skies with humidity at 65%

    Warm Up; 200 FR

    *Set 1*
    2000 FR as 8x250; 100 smooth, 100 strong, 50 fast

    *Set 2*
    Free; 4(125 Kick RI 125 Swim, desc by 25 each 125) 100 EZ
    Breast; 4(125 Kick RI 125 Swim, desc by 25 each 125) 100 FR EZ
    Fly; 4(125 Kick RI 125 Swim, desc by 25 each 125) 100 FR EZ

    *Set 3*
    Free; 4(125 Scull RI 125 FR Swim, desc by 25 each 125) w/Snorkel

    *Set 4*
    3(4x25 Sprint on :40 sec rest) 1 round each, Fly, BR, FR

    Warm Down; 200 FR

    Comments
    The Fort Myers Aquatic Center (SCY) did not open today because the air temp was 51 at 10am and was not forecast to go above 70. It was a beautiful morning with a cloudless blue sky and brilliant sunshine. But unfortunately a minimum low of 60 and minimum high 70 forecast is the policy for both City of Fort Myers and Lee County pools. So I ended back at the community pool today. The good news is that tomorrow the FGCU Aquatic Center reopens and I am planning to be there to swim LCM.
    Categories
    Swim Workouts
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