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Swim Workouts

  1. Wednesday, December 26, 2012

    by , December 26th, 2012 at 05:25 PM (I swim, therefore I am)
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    SCY@Fort Myers Aquatic Center
    Air temp of 76, pool at 85!, 100% water clarity.
    Partly cloudy skies with humidity at 63%

    Warm up - 200 FR

    *Set 1*
    4x500 on 1:00 rest RIMO

    1. FR - as 2(5x50) descend effort by 50
    2. BR - 50 Kick (on back)/50 Swim
    3. BK - as 2(5x50) descend effort by 50
    4. FLY - 50 Drill/50 Swim


    *Set 2*
    2000 FR Swim, build each 500 by 100 1-5

    • Did 23:19.00


    *Set 3*
    1000 FR Swim w/paddles, fins
    - as steady state swim

    *Set 4*
    10x50 on :45

    • Did 1-5)32-31, 6-10)32-30


    Warm down - 100 EZ

    Comments:
    OK, here goes... ARGHHHH! 85 water temp!!! Aquatic staff said pool heater was left on all night by mistake. Oh well, did the best I could, but sure enough, after the first 500 yards of swimming I felt like cooked spaghetti.

    Set 1 - Today was supposed to be almost all FR at/or faster than AT pace, that was quickly revised starting with set 1, did a general 2000 yard swim RIMO trying to hold quality stroke form.


    Set 2 - After finishing set 1, I made a comment to swimmer in the next lane that his freestyle stroke looked pretty good, so from there we continued to blah, blah for about 20 minutes or so. By then the water did not seem as hot, and I pushed off to do 4x500s on 6:00 descending, but then flip turned at the end of first 500 and kept going, as the stroke flow and rhythm felt good.


    Set 3 - With the warm water, it was a good time to try the steady state freestyle swimming with paddles/fins. FGCU Head Coach Neil says they do it for EN1 & EN2 training as well as to help develop feel for long axis rotation. At first my tempo was slower, and I had to concentrate on keeping my kick steady and narrow, with long straight body alignment facilitated by a controlled EVF catch into the pull without excessive glide or outward lateral motion. After 500, I was feeling acclimated to swimming with the paddles/fins, and then slowly increased the pace a bit. The walls came up very quickly so for me, swimming in LCM will more fun. For a few brief moments I thought maybe this is a little how Sun Yang would feel. Yes... only in my dreams.


    Set 4 - Although I was feeling really hot again, I wanted to do just a little pace swimming off the clock. The 10x50s was to see what state I was in at the moment. I can say that doing 32 required less kick than a month ago so that's progress. Overall, in cooler water, I believe I can swim close to that pace for longer straight swims and sets.

    Updated December 26th, 2012 at 06:17 PM by fdtotten

    Categories
    Swim Workouts
  2. Monday, December 24, 2012

    by , December 24th, 2012 at 11:37 AM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 60, pool at 77, 100% water clarity.
    Cloudy skies with humidity at 65%

    Warm Up
    200 yds FR

    *Set 1*
    1x1000 FR, each 4th 25 Strong

    *Set 2*
    4(125 Kick RI 125 Swim, desc by 25 each 125) FR
    100 EZ
    4(125 Kick RI 125 Swim, desc by 25 each 125) BR
    100 EZ
    4(125 Kick RI 125 Swim, desc by 25 each 125) FLY
    100 EZ

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

    *Set 4*
    3(4x25 Sprint on :40 sec rest) 1:00 rest at 4, 8
    1 round each, Fly, BR, FR

    200 FR warm down

    Comments
    The Fort Myers Aquatic Center (SCY) will be open 12/26-27, and on 12/28 to 1/4/13 FGCU is open at various hours for LCM. Seasons Greetings to all!
    Categories
    Swim Workouts
  3. Sunday, December 23, 2012

    by , December 23rd, 2012 at 12:42 PM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 54, pool at 77, 100% water clarity.
    Partly cloudy skies with humidity at 56%

    Warm Up
    200 yds FR

    *Set 1*
    1x1000 FR desc to 80% by 250 1-4

    *Set 2*
    4(1x500 FR, 1x100 BR Kick) on :30 rest
    negative swim second 250 each 500

    *Set 3*
    4(1x250 FR, 1x100 BR Kick) on :30 rest
    each 250 as: 100 smooth, 100 strong, 50 fast

    *Set 4*
    8x100 on :15 rest
    1-3-5-7 dolphin kick w/board
    2-4-6-8 sculling, 1 breath per length
    10x25 FLY Sprint on :40 sec rest

    200 FR warm down
    Categories
    Swim Workouts
  4. Saturday, December 22, 2012

    by , December 22nd, 2012 at 10:46 AM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 47, pool at 76, 100% water clarity.
    Sunny skies with humidity at 55%


    Warm Up
    200 yds FR

    *Set 1*
    6x250 FR on 1:00 rest, as
    50 smooth, 100 strong, 100 fast; desc effort 1-3, 4-6

    *Set 2*
    4(100 DK, 100 Scull, 100 Fly as 25k/25dr/50S)

    *Set 3*
    2(200 BR Kick, 300 Scull, 500 FR Swim)
    500 FR as 100 Smooth, 200 strong, 200 Fast

    Warm Down
    200 FR slow motion EVF.

    Comments
    A cold, brisk, but very sunny SWF morning. Did two rounds of dryland work, and then walked to the pool.
    Categories
    Swim Workouts
  5. Friday, December 21, 2012

    by , December 21st, 2012 at 03:20 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 62, pool at 77, 100% water clarity.
    Sunny with humidity at 57%

    Warm up
    200 FR
    1x900 FR as 6(100 Smooth, 50 Strong)

    *Set 1*
    2[2(2x50 on :50, 100 on 1:40)100 Smooth] FR
    1. 38, 38, 1:16; 37, 37, 1:15
    2. 38, 37, 1:15; 36, 36, 1:14


    *Set 2*
    5x200 DK/fins/back on 4:00
    did 3:15, 3:10, 3:08, 3:06, 3:02

    *Set 3*
    2[2(2x50 on :50, 100 on 1:40)100 Smooth] FR w/Paddles
    1. 36, 35, 1:12; 35, 35, 1:11
    2. 35, 35, 1:10; 34, 35, 1:09


    Warm down:
    500 EZ FR/BK

    Comments:
    • Feeling more recovered, but still a bit sore and fatigued from first week of LCM swimming and more intense drylands.
    • Set 1 - two rounds of a broken 400 with a 100 active rest, (neg pacing). In set 1, I was getting a taste of a 5:00 400 pace, which is a hard effort for me now, and I will really have to work at it to get to the point of doing it as a straight 400, then build it out towards perhaps something like 5x400 on 7:00 @ 5:00 or better.
    • Set 3 - same as set 1, but as FR swimming with paddles. Last May, I feel that swimming FR with medium size paddles LCM helped to build a strong steady stroke that transferred well to increased OW swimming fitness and better LCM pool endurance.

    Updated December 21st, 2012 at 04:17 PM by fdtotten

    Categories
    Swim Workouts
  6. Thursday, December 20, 2012

    by , December 20th, 2012 at 06:27 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 77, pool at 78, 100% water clarity.
    Sunny with humidity at 68%

    Warm up
    300 FR
    4x200 on :30 rest BK/FR by 50, desc effort 1-4

    *Set 1*
    4x100 BR on :30 rest K/S by 50
    4x150 Fly on :30 rest, K/D/S by 50

    *Set 2*
    3(10x50 on :50, 2:00 rest) FR
    1. 1-4)38, 5-8)37, 9-10)36
    2. 1-3)37, 4-9)36, 10)35
    3. w/fins, 1-4)33, 5-7)32, 8-10)31


    200 EZ BK

    *Set 3*
    3(200 Cruise, 2X200 on 3:00) FR Pull/paddles, tube, bouy
    1. 2:41, 2:40
    2. 2:40, 2:39
    3. 2:39, 2:37


    Warm down:
    200 EZ FR/BK Swim

    Comments:

    • After the workout yesterday, I was wiped out the rest of the day. Came in this morning very tired, but I wanted to continue to acclimate towards swimming a strong steady pace in LCM.
    • Set 2 - The results may seem average, but the times are conservative as I leave exactly on the sendoff time. I am satisfied with the results because I was tired, but was still at the 20x100 pace of yesterday. With the fins, I was looking for a 30 in the last two, but did not have it today.

    Updated December 20th, 2012 at 06:41 PM by fdtotten

    Categories
    Swim Workouts
  7. Wednesday, December 19, 2012

    by , December 19th, 2012 at 08:36 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 72, pool at 78, 100% water clarity.
    Sunny with humidity at 64%

    Warm up
    1200 BK/FR by 50

    *Set 1*
    3x400 on 1:00 rest
    K/S by 50, one each; BR,BK, Fly

    *Set 2*
    21x100 FR on 2:00 as
    7(2x100 smooth, 100 strong) did:
    1. 1:17, 1:16, 1:13
    2. 1:16, 1:16, 1:12
    3. 1:16, 1:16, 1:12
    4. 1:16, 1:17, 1:12
    5. 1:15, 1:16, 1:11
    6. 1:16, 1:16, 1:11
    7. 1:17, 1:15, 1:10


    *Set 3*
    4x300 FR/paddles on 1:00 Rest
    Desc 1-4

    Warm down:
    200 EZ FR/BK Swim

    Comments:

    • Set 2 - Swimming LCM continues to be an adjustment from SCY. It seems to take so much more effort to go 1:12 than at 1:16.
    Categories
    Swim Workouts
  8. Tuesday, December 18, 2012

    by , December 18th, 2012 at 02:34 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 74, pool at 78, 100% water clarity.
    Sunny with humidity at 68%

    Warm up
    1000 FR

    *Set 1*
    3x500 on 1:00 rest as
    50K/50S per 500, 1 each; BR,BK,FLY

    *Set 2*
    3x400 IM on 1:00 rest - desc effort 1-3

    *Set 3*
    10x100 SDK/fins on 1:50
    • 1-5 were 1:32-1:30
    • 6-10 were 1:31-1:24


    *Set 4*
    5x150 on 2:30 RI 5x100 on 1:45, desc 1-5 each round
    FR Pull w/Paddles, tube, bouy
    • 150s did 2:00, 2:00, 1:58, 1:57, 1:56
    • 100s did 1:19, 1:17, 1:16, 1:16, 1:15


    Warm down:
    200 EZ FR/BK Swim

    Comments:
    LCM pool was much better today as in very clear and cooler. Some other lap swimmers did the toe dip test, and then choose the diving well instead, being warmer, but I was happy. My friend Joel is visiting again from LA, but he has been out of the water recently due to skin mole removal, so today was his first day back in the water.

    • Set 1 - still getting used to LCM, as when swimming/kicking on back, there is a lot more sky between the flags.
    • Set 2 - the LCM 400 IM is totally different than the scy 400 IM, feels like I am starting all over again.
    • Set 3 - I sandbagged up to the last four 100s, as Joel has these surf fins, and even out of shape can zip by me on a good effort.
    • Set 4 - It is always a challenge for me to get a fast tempo doing LCM pull w/Paddles, bouy, tube. For that reason I may do regular swimming with paddles, over the pulling, for straight swims over 200s+, but still do FR pulling with paddles in 50s/100s with more rest.

    After a weekend of rest, I did drylands last night doing three rounds of my combination strength/core circuit, up from two rounds/4 times weekly, with the goal of being at 4 rounds/4 times weekly by January. As usual, my swimming takes a modest hit from the dryland work, but when doing LCM and the one hour + straights swims, the dryland strength really contributes towards much better performance, stamina, and enjoyment of training, along with a greater sense of overall wellness.

    Updated December 18th, 2012 at 02:46 PM by fdtotten

    Categories
    Swim Workouts
  9. Monday, December 17, 2012

    by , December 17th, 2012 at 04:37 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 76, pool at 81, 97% water clarity.
    Sunny with humidity at 68%

    Warm up
    100 FR

    *Set 1*
    1 Hour 30 min FR
    As a continuous swim

    Warm down:
    200 EZ FR/BK Swim

    Comments:
    Swam it strong all the way with an occasional smooth lap as active recovery. Intended to go two hours, but at 90 minutes, my lower back was slightly sore, the water was hot, and then the pool was empty. In most cases, being the only swimmer makes no difference, but when not going against the clock, then chasing down (or sometimes not being lapped by) unsuspecting lap swimmers scattered among the lanes is one of the challenges that makes the time go by faster. It doesn't matter how fast or slow they are moving, and particularly in LCM, there are always ways to make it interesting.

    Updated December 17th, 2012 at 06:10 PM by fdtotten

    Categories
    Swim Workouts
  10. Saturday, December 15, 2012

    by , December 15th, 2012 at 11:16 AM (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.
    Sunny skies with humidity at 65%

    Warm Up
    200 yds FR

    *Set 1*
    4x250 FR on 1:00 rest, as
    50 smooth, 100 strong, 100 fast

    *Set 2*
    4(100 DK, 100 Scull, 100 Fly as 25k/25dr/50S)

    *Set 3*
    2(200 BR Kick, 300 Scull, 500 FR Swim)
    500 FR as 100 Smooth, 200 strong, 200 Fast

    Warm Down
    200 FR slow motion EVF.

    Comments
    A flock of Pelicans were in the lake swimming around the water fountain as the the sunshine was peeking over the lake and the pool.
    Categories
    Swim Workouts
  11. Friday, December 14, 2012

    by , December 15th, 2012 at 08:37 AM (I swim, therefore I am)
    SCY/LCM@FGCU Aquatic Center
    Air temp of 76, diving well pool at 79, LCM pool at 81, 100% water clarity.
    Overcast cloudy than sunny with humidity at 75%

    Warm up SCY
    300 FR
    4x50 on :50 Desc 1-4

    *Set 1* SCY
    3x500 on 6:15 desc 1-3
    5:55, 5:48, 5:45

    *Set 2* LCM
    1x2000 FR Swim
    desc by 500 1-4

    Warm down:
    200 EZ FR/BK Swim

    Comments:
    • Had a lot on my mind this morning with work projects, and appointments, so made the effort to get in the water to maintain the momentum. Sometimes even with diligent time management practices work projects will stack up occassionaly.
    • Swiming LCM was great with the only issue being the water being a bit warmer than usual.
    Categories
    Swim Workouts
  12. Thursday, December 13, 2012

    by , December 13th, 2012 at 08:33 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 74, pool at 79, 100% water clarity.
    Cloudy with humidity at 68%

    Warm up
    400 RIMO

    *Set 1*
    2000 IM as 5x400IMs, do as
    #1-3-5, 25 Steady, 25 Strong
    #2-4, 50 Drill, 50 Strong

    *Set 2*
    1200 Kick as;
    4x300 IMO by 300
    Build each 300 by 100

    *Set 3*
    5(100 Scull, 300 FR) Pull w/Paddles, buoy, tube
    300s - did 3:38, 3:34, 3:33, 3:31, 3:30

    *Set 3*
    4(4x25 on :30) IMO

    Warm down:
    300 EZ FR/BK Swim

    Comments:
    While I was swimming in the diving well, the aquatic center staff was moving the bulkheads, setting up the pool for LCM. That means tomorrow I can start swimming LCM!

    Updated December 13th, 2012 at 09:37 PM by fdtotten

    Categories
    Swim Workouts
  13. Wednesday, December 12, 2012

    by , December 12th, 2012 at 04:55 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 76, pool at 79, 100% water clarity.
    Cloudy with humidity at 68%

    Today is... 12/12/2012!

    Warm up
    300 FR

    *Set 1*
    4(100 Scull, 200 FR Swim) Desc 1-4
    3(200 Scull, 500 FR Swim) Desc 1-3

    *Set 2*
    2000 FR/with fins (Slim Fins S) as;
    100 kick/100 swim (timed)
    1. 1:00
    2. :59
    3. :59
    4. :58
    5. :58
    6. :59
    7. :58
    8. :58
    9. :58
    10. :57


    Warm down:
    300 EZ FR/BK Swim

    Comments:
    • I slept well last night, now I only feel moderately tired with some soreness from dryland work. Gradually the dryland program has been increased over the last several weeks to the point of about 75% of the work I was doing last May. I will maintain for now and include some additional recovery rest in preparation for moving up to the next dryland level.
    • Set 1 - Scull drills help me to keep the high elbow position in FR swimming. I timed the 4th 200 FR Swim at 2:11, and 3rd 500 at 5:46.
    • Set 2 - I wanted to swim controlled smooth freestyle with consistent EVF technique and steady rotation. Using the fins, I wanted to be under 1:00 for all the 100 swims. In the first 100 swim I missed a shallow end flip turn, which only occurs in the diving well pool for some reason, but not the LCM pool. There were no breaks in the entire set, as I went from kick to swim continuously just taking a moment to peek at the clock for the time check. Thinking it would only be moderately hard, I was gasping most of the way, particularly the first 25 kick after each strong 100 FR swim.

    Updated December 12th, 2012 at 06:20 PM by fdtotten

    Categories
    Swim Workouts
  14. Tuesday, December 11, 2012

    by , December 11th, 2012 at 07:07 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, rainy skies with humidity at 90%

    Warm Up @FCGU
    200 yards FR
    1x1000 RIMO

    *Set 1*
    3(500 FR, 200 BR as 50K/50S)
    Descend effort 1-3

    *Set 2*
    4(100 DK, 100 Scull, 100 Fly as 25k/25dr/50S)

    *Set 3*
    2 Rounds Fast/No breath
    2(12x12.5 on :20)
    4 each; Fly, BR, FR

    200 FR quite warm down, slow motion EVF setup.

    Comments
    • A very rainy cloudy SWF morning with approaching thunderstorms. I was able to get in 1000 yds at FGCU before getting kicked out due to lightning. Did not stick around to see when the FGCU pool would reopen, but went on to work and later did a noontime swim at our community pool.
    Categories
    Swim Workouts
  15. Monday, December 10, 2012

    by , December 10th, 2012 at 03:47 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 76, pool at 80, 100% water clarity.
    Overcast, then sunny with humidity at 68%

    Warm up & *Set 1*
    FR swim for 70 minutes
    Did not count laps, focused on form, rhythm, and efficiency

    *Set 2*
    5x100 BR on :30 rest, as 50K/50S
    odd# with snorkel, even# k/board,Swim

    5x100 SDK on 1:40 (on back)
    by 25; 14-12/10-8/8-9/8-9 (as in #K underwater)

    *Set*3
    10x100 FR Pull on 1:20 w/paddles, bouy, tube
    Did all at 1:08

    Warm down:
    200 EZ FR/BK Swim

    Comments:
    • Did swimming workouts, dryland, walking both days this weekend, and came in to this Monday morning session with some aches and stiffness, but was ready to swim.
    • Warm up - Coach had suggested last week that I consider to do some swims not counting laps, but just swimming. This morning seemed like to good time to try that out as there was about 40 minutes left before the college swimmers would be done in the LCM pool.
    • It was 20 minutes after the hour when I started out in the diving well pool. I expected that if I checked the clock often, it would appear to go by slower like 5-10 minutes each look, so I did not look at scoreboard clock for what I thought would be about 20-30 minutes. Whenever I felt like looking, I would say to myself, go just a little more. I would push my pace and tempo close to a breaking point, and then stretch out for a bit and build up again.
    • So in the end, when I finally took a peek at the clock, it was 28 minutes past the next hour! Surprised and wondering how did that much time go by that quickly, I swam a few more minutes to make it 1 hour and 10 minutes. Not counting laps was just a great feeling of freedom to just swim. I enjoyed the swim, and will try doing 1-2 hours on a weekly regular basis starting next week as the LCM pool will be set up for LCM swimming again until end of September 2013.
    • Set 2 - Continuation with BR kicking development, and underwater SDK on back. My SDK is a work in progress as I can go over 10 kicks on the first 25, and then I struggle to go past 8 kicks on the next three 25s coming off the flip turn.
    • Set 3 - My arms were still a bit tired going in to the pull set, but for me holding 1:08 on a 1:20 interval is the best I have done since I starting training again.

    Updated December 10th, 2012 at 04:20 PM by fdtotten

    Categories
    Swim Workouts
  16. Sunday, December 9, 2012

    by , December 9th, 2012 at 12:04 PM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 70, pool at 78, 100% water clarity.
    Sunny skies with humidity at 55%

    Warm Up
    200 yards FR

    *Set 1*
    2x500 FR on 1:00 rest
    Steady smooth EVF with still head position
    Each 500 as 4x25 breath control/100 pattern;
    • odd 100s; 2-4-6-1 breath
    • even 100s; 3-5-7-1 breath


    *Set 2*
    4(1x200 Scull, 100 BR Kick, :30 rest)

    *Set 3*
    4 Rounds;
    • 1x100 Dolphin Kick w/board
    • 1x50 SDK under water as(4x12.5 w/:10 rest)
    • 1x150 as 2(12.5 RA, 12.5 LA, 12.5 FLY strong, no breath)


    500 FR quiet warm down with slow motion EVF.

    Comments
    • Another magnificent SWF morning. FR stroke form, FLY, BR/Dolphin kicking, SDK and sculling.

    Updated December 9th, 2012 at 12:22 PM by fdtotten

    Categories
    Swim Workouts
  17. Saturday, December 8, 2012

    by , December 8th, 2012 at 01:33 PM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 74, pool at 77, 100% water clarity.
    Sunny skies with humidity at 49%

    Warm Up
    200 yds FR

    *Set 1*
    1x1000 FR increasing effort 50% to 75% by 250 1-4

    *Set 2*
    2(1x500 FR, 1x100 BR Kick) on :30 rest
    • negative swim second 250 each 500


    *Set 3*
    4(1x250 FR, 1x100 BR Kick) on :30 rest
    • each 250 as: 100 smooth, 100 strong, 50 fast

    *Set 4*
    8x100 on :15 rest
    • 1-3-5-7 dolphin kick w/board
    • 2-4-6-8 sculling, 1 breath per length


    200 FR warm down

    Comments
    • A beautiful sunny SWF morning. Did FR endurance maintainence, BR & Dolphin kicking, and sculling.
    Categories
    Swim Workouts
  18. Friday, December 7, 2012

    by , December 7th, 2012 at 08:34 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 76, pool at 80, 100% water clarity.
    Sunny with humidity at 58%

    Warm up:
    1x1000 FR
    1x500 BR K50/S50 w/snorkel
    6x200 K on :30 rest #1,3,5 FLY; #2,4,6 BK

    *Set 1*
    4x300 Pull on 1:00 rest w/paddles, buoy, tube
    Gentle desc 1-4 as 50%-75% with EVF focus

    *Set 2*
    4(4x100 on 2:00, 300 EZ BK/FR by 50)
    Round 1
    1. 1:05
    2. 1:04
    3. 1:03
    4. 1:03

    Round 2
    1. 1:04
    2. 1:03
    3. 1:03
    4. 1:02

    Round 3
    1. 1:04
    2. 1:03
    3. 1:02
    4. 1:03

    Round 4 (with fins)
    1. :58
    2. :57
    3. :57
    4. :55


    Warm down:
    300 EZ FR/BK Swim

    Comments:
    • College team was using the LCM pool, so started in the diving well, which only had backstroke flags up on one side. Was able to move over for set 2.
    • Warm up - A long warmup with kicking as the main effort would be on set 2; 4(4x100) on 2:00.
    • Set 1 - Moderate feel good pulling.
    • Set 2 - Goal was nothing slower than 1:06. I knew I could do this today, even with lingering soreness from drylands this week. The first 100 of each round was smooth firm effort, and I worked each one more from that point. While the times were encouraging I felt my turns were rushed and shallow. I would almost rather swim a bit slower and have more quality turns. By round three I did not have much left, so put the fins on, kicked a 200, and then did the last round. It was more fun to work hard going under a minute, thats for sure.
    Categories
    Swim Workouts
  19. Thursday, December 6, 2012

    by , December 7th, 2012 at 08:00 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 74, pool at 80, 100% water clarity.
    Sunny with humidity at 62%

    Warm up:
    1x1200 FR/BK by 200

    *Set 1*
    4x400 on 1:00 rest 100FLY/100BK
    8x100 on :30 rest 50BK/50BR
    3x200 on :30 rest 25BR/25FR

    *Set 2*
    10x100 SDK w/Fins on 1:40, desc 1-5,6-10
    do as by 25;
    1. 10 kicks under
    2. 8 kicks under
    3. 6 kicks under
    4. 10 kicks under


    *Set 3*
    Broken 1000 Pull w/bouy, tube, paddles as;
    4x150 on 2:15, 4x100 on 1:30
    • 150s did 1:46, 1:45, 1:43, 1:42
    • 100s did 1:08, 1:07, 1:07, 1:06


    Warm down:
    400 EZ FR/BK Swim

    Comments:
    • A bit sort from dryland work, but the warmup was good.
    • Set 1 - IM transistions, did a 25 of each 100 fly drill
    • Set 2 - Slowly making some progress on underwater SDK working towards 12 Kicks under water with fins.
    • Set 3 - Pulling with EVF emphasis
    Categories
    Swim Workouts
  20. Wednesday, December 5, 2012

    by , December 5th, 2012 at 04:43 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 70, pool at 80, 100% water clarity.
    Cloudy with humidity at 68%

    Warm up:
    1x500 FR
    1x500 as 50BK/50FR

    *Set 1*
    1x400 BR 50K/40S with snorkel
    1x600 FLY 50DR/50S

    *Set 2*
    1x1000 FR as 50K(steady)/50S(strong, timed)
    • did all 30s for 50 swims


    *Set 3*
    5x200 on 2:45 pull/buoy, tube, paddles
    did 2:24, 2:21, 2:19, 2:17, 2:16

    *Set 4*
    20x50 FR/fins on :50 as 50K, 50Swim
    • did 27-25 on 50 Swims


    Warm down:
    400 EZ FR/BK Swim

    Comments:
    • Was out of the water Monday & Tuesday due to illness; there was no fever, but headaches, dizziness, and nausea. This Morning I was fine. During warmup in the first 500 the feeling was like being in a taper.
    • Set 1 - Did some BR and FLY to keep in touch with the strokes.
    • Set 2 - Wanted to swim smooth and steady 50s at :30 pace.
    • Set 3 - Pulling with the emphasis on setting up EVF front end early
    • Set 4 - Similar to set 2, but with the fins to be 27 or better for the 50s swimming.
    Categories
    Swim Workouts
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