LCM@FGCU Aquatic Center Air temp 73, Water temp 78 Sunny, humidity at 78% Warm Up Dryland bands 200 FR 200 BK 200 FR as CU 400 FR w/fins, snorkel *Set 1* 12x50 FR on 1:00 w/agility paddles-tube-buoy *39-37 ---200 BK Swim *Set 2* 3(4x100 on 2:15, 1:00 min rest) under 800 M target pace 1:20/100 *1:18, 1:19, 1:18, 1:17 *1:19, 1:18, 1:17, 1:17 *1:16, 1:17, 1:17, 1:16 Warm Down 5x200 FR smooth on :30 rest w/fins-snorkel-agility paddles Comments Warm up swimming feels smooth with good stroke form. The first 50 of the 100s is steady and efficient, but the second 50 is awkward, laborious, and tiring. I needed all the rest just to be ready for the next one. HR would drop to 110-100 within 15 seconds, it was my legs and arms that needed time to recover.
LCM@FGCU Aquatic Center Air temp 75, Water temp 77 Sunny, humidity at 82% Warm Up Dryland bands 200 FR as 2(50RA,50LA) 400 FR as CU *Set 1* 3000 FR Ladder Swim as; 200 Steady, 100 Fast 200 Steady, 200 Fast 200 Steady, 300 Fast 200 Steady, 400 Fast 200 Steady, 300 Fast 200 Steady, 200 Fast 200 Steady, 100 Fast ---200 BK Swim *Set 2* 1500 FR Ladder Swim as; 100 Steady, 50 Fast 100 Steady, 100 Fast 100 Steady, 150 Fast 100 Steady, 200 Fast 100 Steady, 150 Fast 100 Steady, 100 Fast 100 Steady, 50 Fast ---200 FR as 2(50K/scull, 25RA/25LA) w/fins-snorkel ---4x100 FR on 1:45 w/ fins *1:20s DPS SPL/22-24 *Set 3* 3x300 FR on 2:00 min rest w/fins as: 3x100 on :10 rest *1:13, 1:14, 1:14 1x300, *3:46 3x100 on :10 rest, *1:12, 1:14, 1:13 Warm Down 200 EZ BK/FR Dryland bands Comments I have been struggling in my workouts from the last week of April. During the last two weeks I felt when swimming I had aged 10 years as my training times were getting slower, my arms and legs aching, and perceived effort was distorted. In swimming FR, 100s at 1:16 effort were 1:19/1:20, 200s at 2:32 effort were 2:44, etc. Then just last week I did a 800 TT in 11:10, far off the 10:42 in early April. I just seem to be regressing getting slower and slower. I did have an on/off stomach virus that kept me out of the water several days. My annual checkup with my doctor is in June so I certainly have my list of items to discuss. For now, I will continue making my best effort along with participating in the Pan Pacific Championships in June. I felt better in the water today than the last two weeks and was actually able to swim more than 4000 meters. Swimming FR as steady/fast seems to help me from getting lost and falling apart, with being able to recover with steady swimming after a harder effort. But still on the fast 300 and 400 it was an effort to keep my stroke strong in the last half when my arms start aching again. When warming down after set 2, I saw my friend Jose warming up in the far lane. We found two lane side by side and I finished his warm up with him, and then we did set 3 together. Now I have to put on the fins to stay with him and do the times I was doing up to about four weeks ago. Even then, it was challenging and fun to swim it together.
LCM@FGCU Aquatic Center Air temp 75, Water temp 77 Sunny, humidity at 72% Warm Up Dryland bands 200 FR as 2(50RA,50LA) 400 FR as CU 200 FR as DPS, SPL-26-28 200 FR w/agility paddles-tube-buoy 4x50 FR on 1:15 *34s *Set 1* 6x100 FR on 2:00 *1:18, 1:17, 1:17, 1:16, 1:16, 1:16, 1:00 rest, right into 5x100 FR on 2:15 *1:15, 1:15, 1:14, 1:14, 1:14, 2:00 rest, right into 4x100 FR on 2:30 *1:10, 1:10, 1:09, 1:08 ---200 DK/bk w/fins ---200 BK Swim ---Warm shower 5 min *Set 2* 4x300 FR on 5:00 w/agility paddles-tube-buoy *4:00, 3:58, 3:58, 3:56 ---200 FR as 2(50K/scull, 25RA/25LA) w/fins-snorkel ---Warm shower 5 min *Set 3* 3(4x50 FR on 1:20, 1:00 rest) w/agility paddles-fins *31-30-30-29 *30-29-29-29 *29-29-29-29 ---Warm shower 5 min Warm Down 1200 FR as 100 smooth/100 strong/100 DPS as SPL 24-26 Dryland bands Comments This workout was supposed to be of more quality swimming, but was actually about making a hard effort to swim average to slow and felt ugly like early season LCM, from the warmup to the warm down, including that I was cold in the water the entire time. No kicking power, no arm strength, 1:18 felt like 1:15, and only with supreme effort I could barely do the 1:10/100s and 29/50s etc. I have been furiously working on an editing project re-write each afternoon and evenings, so I did not have effort & time to post workouts this week. They were about 5-6K with focus on 800 Meter target race 1:18/100 pace in 200s-300s-400s, other than on Wednesday when Patrick-pwb was here. While working at my desk, I have the Indy Nationals streaming video on a third monitor, and was able to see many of the forumites swim (and doing so well). I really hope to participate in a USMS National Championship myself in the future.
SCY@Fort Myers Aquatic Center Air temp of 76, pool at 79 Partly cloudy skies with humidity at 76% Warm up 1000 FR as DPS @SPL-10 *Set 1* 2(5x200 on 3:00, :30 rest) desc 1-5, 6-10, w/tube, buoy, m-agility paddles *2:21, 2:20, 2:19, 2:18, 2:17 *2:19, 2:10, 2:18, 2:17, 2:16 *Set 2* 1200 kick w/ fins as 3(200DK/bk w/SDK6-8/turn, 200BK w/SDK6-8/turn) *Set 3* 4(100 FR-K/scull, 100 FR-CU, 100 FR) w/snorkel-fins-agility paddles *Set 4* 3(4x50 FR on 1:20, 2:00 rest) *29-28-27-27 *28-27-27-27 *28-27-27-26 Warm down 400 EZ FR/BK Comments: FGCU Aquatic Center closed today due to Commencement. Did not swim Thursday due stormy weather and I had the first floor of our house (about 2,200 sq ft of tile) cleaned by a professional floor service, so I had to be there most of the day. Did not swim Friday as my wife took the day off and I spent most of my time with her. We also took our daughter to her favorite restaurant to celebrate her being on the A Honor Roll all four quarters of the school year.
LCM@FGCU Aquatic Center Air temp 78, Water temp 78 Storm clouds, 80% chance of thunderstorms, humidity at 96% Warm Up Dryland bands 200 FR as 2(50RA,50LA) 400 FR as CU 200 FR as DPS, SPL-26-28 200 FR w/agility paddles-tube-buoy 4x50 FR on 1:15 *33s *Set 1* 4(6x100 FR on 2:15, 2:00 rest) Strong desc 1-5: Smooth-Fast *1:20, 1:18, 1:15, 1:12, 1:11 *1:22, 1:17, 1:14, 1:12, 1:10 *1:19, 1:16, 1:13, 1:09, 1:08 *1:18, 1:15, 1:12, 1:09, 1:07 ---200 BK ---400 FR w/snorkel-agility paddles-fins *Set 2* 5(6x50 FR on :50, 2:00 rest) w/agility paddles-fins *31-31-30-30-31-30 *32-31-30-30-30-29 *31-30-29-30-31-29 *31-30-30-30-30-30 *31-31-30-30-29-29 ---100BK 6x50 FR on 1:15 *33-32-31-31-31-30 Warm Down 1200 FR w/agility paddles-buoy-tube Dryland bands Comments This workout included two quality high intensity sets (for me anyway) with the added motivation of swimming next to Jose, my new friend and training partner (when our schedules agree). Using all my "tricks" with super streamline off the walls, longer strokes in the first 25 meters building the next 25, I was able to make him work harder to get past me. On the 100s he consistently pulled ahead 1-2 seconds down the stretch for the last two fast 100s of each round. Early 40s of age, Jose has a good stroke, is getting back in shape, and he can outpower me at the end of a swim. I enjoyed the challenge, his strong work ethic, and great sense of humor, so that even as I am gasping for air and just hanging in there, it was still a good experience. All in all, we both worked harder than swimming solo, which was the case for both of us most of this year. If we can work out together several times each week, no doubt we will both benefit. Even coach Chuck, who was on deck, was pleased with the results today.
LCM@FGCU Aquatic Center Air temp 76, Water temp 78 Sunny, humidity at 80% Warm Up Dryland bands 200 FR as 2(50RA,50LA) 200 FR as CU 200 FR as DPS, SPL-26-28 200 FR as 2(50CU,50 Strong SPL-30) 4x50 FR on 1:00 *37-36-35-34 *Set 1* 10x100 FR on 1:30 *1:18-1:15 ---200 BK *Set 2* 4x300 FR on 5:00 w/agility paddles-buoy-tube *4:01, 3:58, 3:58, 3:55 ---200BK *Set 3* 8x50 BK on 1:15 *39-38 *Set 4* 5x400 FR on 6:00 w/fins-snorkel-agility paddles, desc 1-5 *5:15, 5:06, 5:04, 4:58, 4:55 Warm Down 400 FR/BK Dryland bands Comments Gradually moving towards more intensity in workouts.
LCM@FGCU Aquatic Center Air temp 72, Water temp 78 Sunny, humidity at 75% Warm Up Dryland bands 400 FR as 4(25RA-25LA-50CU) 3(2x50 on :50, 1x100 on 1:40) *39-38-1:18, 38-38-1:16, 38-37-1:14 *Set 1* 1200 FR as DPS @SPL 26-28 *Set 2* 10x200 FR on 3:10 w/agility paddles-buoy-tube *2:41, 2:39, 2:38, 2:37, 2:37, 2:38, 2:36, 2:35, 2:35, 2:33 ---200BK *Set 3* 10x50 on 1:00 as Kick w/Scull, w/snorkel-fins *Set 4* 1500 FR w/fins-snorkel-agility paddles, DPS @SPL 20-22 Warm Down 400 FR/BK Dryland bands Comments I did one strong set today with the 20x200 pulling and will work back into a full effort workout by Wednesday. When starting LCM about 6-7 weeks ago, just getting a 100 pull with equipment close to 1:20 was good. Today was my best results so far, with 9/10 200s being under 2:40 descending to 2:33. That implies that more rest may have helped me for the 5K OW swim last Saturday. Tomorrow I will swim some sets with Jose who was about 7 minutes faster in that race and we see how it goes.
Updated April 29th, 2013 at 06:48 PM by fdtotten
Miromar Lakes, FL 33913 Sunny and clear, Humidity 41% Air temp 84, water temp 79 2013 USMS 5K National Championships Saturday, April 27 - Miromar Lakes, FL Warm up: LCM@FGCU Aquatic Center Dryland Bands 800 FR Drills and EZ Swim 8x100 FR on 2:00 *1:18-1:16 *Set 1* Swim FR one loop of the 2013 5K OW Swim Course at Miromar Lakes Warm Down: Hang out by the final buoy a few minutes Talking, making new friends, hot shower Dryland Bands Comments: The practice swim at Miromar Lakes was really fun. The first 1000 yards I was feeling some stiffness, but it was easy to sight all the turn buoys, the water was perfect, and then by the time I turned the second buoy in the channel I was swimming well. By then I had found my OW stroke and tempo. I enjoyed meeting some of the swimmers also trying out the course. It was good I brought extra silicone caps as one swimmer's cap broke just before getting in the lake, and since I was wearing two, I gave her my top orange one, and then off we went. It should be a great time tomorrow for all the participants!
Updated April 26th, 2013 at 06:54 PM by fdtotten
LCM@FGCU Aquatic Center Air temp 72, Water temp 77 Sunny, humidity at 80% Warm Up Dryland bands 400 FR as 4(25RA-25LA-50CU) 1000 FR as DPS @SPL-28 *Set 1* 5x200 DK on back-side-front, w/fins on 3:30 *Set 2* 400-300-200-100 on 1:00 rest, w/agility paddles-buoy-tube *5:38, 4:02, 2:38, 1:17 ---200BK *Set 3* 10x50 FR on 1:00 w/snorkel, smooth@SPL28-30 *37-35 *Set 4* 1500 FR w/fins-snorkel-agility paddles Warm Down 400 FR/BK/FLY Dryland bands Comments Moderate swims with emphasis on stroke efficiency. Made some effort on the Pull set. Tomorrow I will try out my new Yingfa jammers for a set or two. I ordered two sizes, L and XL, not sure which would be best, as my hip width is 30. It turns out the XL was an easy fit, and size L was more snug. I will use size L just for competition. Friday afternoon I can go to Miramar Lakes and do a loop around the course after it is set up. Interesting article, surprisingly from the Washington Post: Lifelong exercise can help you maintain speed and fitness as you age Or go to: http://goo.gl/euXGi Most active USMS swimmers already know this, which is one of the reasons, beyond personal enjoyment, for making the lifestyle effort to pursue ongoing training and competition. Many of the active long term USMS swimmers I have known were consistently involved in lifelong functional exercise, sports, as well as training for fitness and competition.
Updated April 23rd, 2013 at 09:58 PM by fdtotten
LCM@FGCU Aquatic Center Air temp 68, Water temp 77 Cloudy, humidity at 94% Warm Up Dryland bands 400 FR as 4(25RA-25LA-50CU) 400 FR as DPS 4(50 Smooth, 50 Strong) w/snorkel 200 FR as 4(25 CU 25 Fast) *Set 1* 3(4x50 on 1:30, 1:00 rest) *33-32-32-32, 31-31-31-31, 30-30-30-30 (round 3 on 2:00) ---200 BK ---Warm shower 5 min ---300 FR w/agility paddles-buoy-tube *Set 2* 2(3x400 FR on 7:00) desc 1-3 each round, w/agility paddles-tube-buoy *5:22, 5:19, 5:16 - 5:23, 5:17, 5:15 ---200BK ---100 FR as 2(25 kick/scull, 25 CU) w/snorkel *Set 3* 3(4x50 on 1:30, 1:00 rest) *33-33-33-33, 33-33-32-32, 32-32-31-30 ---200 BK *Set 4* 2x800 on 13:00, #2 faster than #1 *10:56, 10:49 Warm Down 400 FR as 4(50CU/50DPS) w/fins-snorkel Dryland bands Comments I swam some harder sets than planned, but the remainder of the training week will be taper and rest. Set 1 nearly finished me at the beginning. I can swim 4x50s on 1:30 holding :32s with a good strong effort and not be wiped out afterwards, but after 4x50s of 31s, and then four more doing 30s, as timed by Coach Chuck, I had to add a five minute hot shower to my recovery afterwards. While I can swim 5K with a steady six-kick, the quality effort kicking I had to do towards swimming 50 meter times of 31s and 30s made my legs just drained and powerless, and I chose to swim the 400s in Set 2 as pull w/paddles-tube-buoy. Coach Chuck counted SPL of 32 to 34 for some of the 50s doing 31 and 30. Whatever the case the rest of this week is about the 5K OW.
SCY@Fort Myers Aquatic Center Air temp of 76, pool at 79 Cloudy skies with humidity at 73% Warm up 200 FR as 2(25RA/25LA/50CU) 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, SPL-6 (cycles) *Set 1* 6x200 FR on 3:00 desc 1-3,4-6 Did 2:15, 2:14, 2:12, 2:16, 2:13, 2:10 *Set 2* 1000 FR Pull w/agility paddles-tube-buoy Steady state technical swim, negative effort second 500 *Set 3* 6x200 K on 3:30 50FR/50BK 3:01 50BK/50FR 3:00 50DK-Bd/50DK-bk 2:56 50DK-Bk/50DK-Bd 2:51 50BR-Bd/50BR-Bk 3:05 50BR-Bk/50BR-Bd 3:03 *Set 4* 4(4x75 FR on 1:15, 1 min rest) Desc 1-4 within each round 51, 49, 48, 46 49, 48, 47, 45 50, 49, 46, 44 49, 48, 46, 44 Warm down 200 EZ Comments: Had to swim SCY at FMAC since FGCU was unavailable due to GCST weekend swim meet. After only LCM last six weeks, SCY felt awkward.
LCM@FGCU Aquatic Center Air temp 78, Water temp 78 Sunny, humidity at 84% Warm Up Dryland bands 400 FR as 4(25RA-25LA-50CU) 400 FR as DPS 4(50 Smooth, 50 Strong) w/snorkel 200 FR as 4(25 CU 25 Fast) *Set 1* 4(4x50 on 1:20, 1:00 rest) *35-34-33-32, 33-32-32-32, 32-32-32-31, 32-32-32-32, 2:00 rest, right into... 6x100 on 2:30, swim as 1st 50 in :38, negative split 2nd 50 *1:15, 1:14, 1:13, 1:14, 1:12 ---200BK ---200 Fly as 2(25RA/25LA/50 DPS) ---100 FR as 2(25 kick/scull, 25 CU) w/snorkel *Set 2* 1000 FR on 15:00 w/agility paddles-buoy-tube *13:38 right into... 4(4x50 FR on 1:00, 1:00 rest) w/fins *32-31-30-30, 31-30-30-30, 31-31-30-30, 30-30-30-29 ---200 Bk ---100 FR DPS *Set 3* 2(5x100 FR on 2:00, 1:00 rest) w/agility paddles-buoy-tube *1:18, 1:17, 1:16, 1:16, 1:16 - 1:18, 1:17, 1:16, 1:16, 1:15 Warm Down 400 FR as 4(50CU/50DPS) w/fins-snorkel Dryland bands Comments Finished the week with quality swimming in preparation for a moderate taper next week leading into the OW 5K swim at Miramar Lakes.
LCM@FGCU Aquatic Center Air temp 77, Water temp 78 Sunny, humidity at 86% Warm Up Dryland bands 1000 FR as 4(200 CU, 300 DPS) *Set 1* 3x400 FR on 1:00 rest, w/agility paddles-buoy-tube, desc effort by 400 1-3 4x300 FR on 1:00 rest, w/snorkel-fins, each 300 as 3(25RA-25LA-50CU) 6x200 FR on :20 rest, build effort by 50 1-4 each 200 12x100 FR on :10 rest, 50 smooth into 50 FAST ---200BK ---400 Kick w/fins Warm Down 400-300-200-100 FR on 1:00 rest DPS w/fins-snorkel Dryland bands Comments Moderate recovery workout, no times off the clock, just swimming with variable effort, stroke drills, sets with equipment and a stroke form emphasis on EVF balanced by efficient 6-kick swimming.
Updated April 18th, 2013 at 09:02 PM by fdtotten
LCM@FGCU Aquatic Center Air temp 76, Water temp 78 Sunny, humidity at 88% Warm Up Dryland bands 400 FR as CU swimming 400 FR w/agility paddles-buoy-tube 200 FR as 4(25 Smooth, 25 Fast) *Set 1* 4(4x50 FR on 1:10) *35-34-34-34, 34-33-33-33, 33-33-32-32, 32-32-32-32, 1:00 rest, right into... 10x100 FR on 2:00 *1:18, 1:17, 1:16, 1:16, 1:16, 1:16, 1:16, 1:16, 1:15, 1:15 ---200BK ---400 Kick w/fins *Set 2* 2000 FR w/Agility paddles-buoy-tube Do as 4(100 Smooth, 200 Strong, 100 Fast) ---200 BR Kick *Set 3* 5x200 FR on 3:00 *2:40, 2:37, 2:36, 2:36, 2:34 Warm Down 3x300 FR on 1:00 rest w/fins-snorkel Dryland bands Comments The goal of swimming the 10x100s and 5x200s was to be at or faster than target 800 M race of 1:18/100.
LCM@FGCU Aquatic Center Air temp 74, Water temp 78 Sunny, humidity at 86% Warm Up Dryland bands 400 FR as CU swimming 400 FR w/agility paddles-buoy-tube *Set 1* 2000 FR as 200 smooth/200 strong, half CU ---200 BK *Set 2* 2x400 FR 1:00 rest 4x200 FR :30 rest 8x100 FR :20 rest Warm Down 800 IM Dryland bands Comments Swimming FR as DPS with EVF and a steady efficient kick.
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.
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
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).
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.)'
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.
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