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I swim, therefore I am

Frank D Totten
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  1. Friday, December 7, 2012

    by , December 7th, 2012 at 07:34 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
  2. Thursday, December 6, 2012

    by , December 7th, 2012 at 07:00 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