I swim, therefore I am

Swam High School-NJ, NCAA I-CA (2ys), and USMS (PMS - SF Bay Area) OWS on/off from about 1981 to 1998. Swam in Shanghai, China as available, returning to Princeton NJ in September 2006. After job a 2008 relocation to Evans, GA started lap swimming in 2010 at the Augusta Aquatic Center, GA averaging 3-4K SCY/LCM as available 4-5 time weekly. Moved to Fort Myers, FL June 2011 continuing to swim laps at the Fort Myers Aquatic Center. Began interval training February 2012 at FGCU (Florida Gulf Coast University) with LCM/9 months of the year and access to an experienced coach.

Currently doing workouts towards 5K Open Water events, One Hour Swim, and 1650/1500 and/or 400 IM at a local pool meet. No specific goals at this time. So far I have participated in the 2012 USMS Master 5K at the Open Water Festival at Lake Miromar, Fort Myers.

SCY @FGCU Aquatic Center
Air temp of 79, pool at 78, 100% water clarity.
Cloudy dark gray possible rainy skies with humidity at 70%

Freestyle
Focus - Stroke Technique

*Warm up*
1x400 FR Drills

*Set 1*
1x2000 FR
Swam 5 rounds of:

• 200 EZ legs, smooth pull
• 200 moderate 4k, stronger pull

*Set 2*
200 BR Kick with Snorkel
200 BR 50 K/bk, 50 Swim

*Set 3*
4x500 FR on 1min rest or HR=>11/6
Swam each as:

• 400 EZ legs, strong pull
• 100 steady 4-6k, firm controlled pull

*Set 4*
1x1000 FR w/paddles
Swam 5 rounds of:

• 150 EZ legs, strong pull
• 50 steady 4-6k, firm controlled pull

Warm down: 100 EZ

Comments:

• Today is the best day of this week because my wife returns from two week business trip to Shanghai, China - we get to pick her up at RSW airport tonight. Hurray!
• Before getting in the water, I had planned to do some basic early season intervals: 400 cruise on 5min, 4x50s on :45 @33-34 pace, 2x100 on 1:30 @ 1:07-08 pace, 1x200 on 3:00 @ 2:16-18 pace, perhaps 3-4 rounds continuous.
• During the warmup - I felt like trash. The week of swim workouts along with wk #1 of weights & core work at night had taken more of a toll than expected. I will have to work up to it again, like I did last spring. Really - what was I thinking...
• Set 1: A basic cruise doing the best form and technique possible in a tired state. My coach said it would be good for me, so I did it.
• Set 2: A break from Freestyle
• Set 3: A broken version of Set 1, but to make sure there was sufficient recovery for maximum stroke focus.
• Set 4: This was actually fun. I like swimming with paddles (medium size, just slightly larger than hands) because it helps my feel of the water, reinforces stroke technique, and it is always good to swim faster, even with a little help.