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.
LCM@FGCU Aquatic Center Air temp 68, Water temp 79 Overcast and raining, humidity at 84% Warm Up Dryland band stretches 10 min 500 EZ FR DPS 200 FR as 25 smooth/25 Fast 2x100 on 2:00 FR as 50DPS/50Strong, *1:18s 4x50 on 1:00 FR desc 1-4, *36-36-35-34 *Set 1* 4x400 FR on 6:00 *5:30, 5:24, 5:21, 5:19, 1:00 rest, right into... 4x400 FR on 6:00 w/agility paddles-tube-buoy *5:28, 5:25, 5:23, 5:21, 1:00 rest, right into... 4x400 FR on 6:00 w/snorkel-agility paddles-fins *5:08, 5:02, 4:56, 4:50 ---200 BK ---200 FR Drills *Set 2* 10x50 FR on 1:30 *33-32-32-31-32-32-31-32-31-30 Warm Down 400 FR EZ DPS Dryland band stretches 10 min Comments Mondays after two days out of the water always feel awkward, but it must just my thinking. My pace for the 400s is not that good yet, but improving. I hope that in the next two weeks I will be able to swim under 1:20/100 pace with no equipment for swimming a FR round of 4-5 x 400s.
LCM@FGCU Aquatic Center Air temp , Water temp 79 Overcast and raining, humidity at 94% Warm Up Dryland band stretches 10 min 200 EZ FR DPS 4x50 on 1:00 FR-CU *41s 200 FR as 25 smooth/25 Fast 2x100 on 2:00 FR as 50DPS/50Strong, *1:19s 4x50 on 1:00 FR desc 1-4, *37-36-35-34 *Set 1* 1000 FR on 16:00, broken as 200~3:00/4x50~:50/200~2:50/4x40~:45/200 *2:45, 39-38-38-38, 2:43, 38-38-38-38, 2:42, right into... 2(500 FR on 7:30, 3x100 FR on 2:00, 4x50 on 1:00) w/buoy-tube-agility paddles *6:48, 1:21, 1:20, 1:19, 38-38-37-37 *6:43, 1:20, 1:19, 1:19, 37-37-37-36 ---200 BK ---200 FR Kick w/snorkel-fins *Set 2* 5x200 FR on 4:00 w/fins, negative split 100 on 1:15, + 1 second 2nd flip turn 1)1:11-1:09/2:21 2)1:10-1:09/2:20 3)1:09-1:09/2:19 4)1:10-1:07/2:18 5)1:08-1:07/2:16 Warm Down 400 FR EZ DPS Dryland band stretches 10 min Comments Due to early morning heavy rain, thunder and lightning I arrived later than usual to the FGCU Aquatic Center. I was unmotivated swimming solo in the ongoing rain as the only swimmer in the pool. While not sore, but yet feeling not so energetic in the water I labored my way through Set 1 in the broken 1000 then found more feel for the water during the pull set. Decided to do the 200s with the fins and at least enjoy going faster. The lifeguards wearing parkas, hoodies, jackets, etc., rotated shifts watching me from the guard chair under the umbrella as the rain just kept coming down. Then as I was finished, and pulled myself out holding the starting block onto the pool deck, and the guard was getting off the chair, several more swimmers appeared on deck to get in!
LCM@FGCU Aquatic Center Air temp 76, Water temp 79 Cloudy, humidity at 91% Warm Up Hot shower 10 min Dryland band stretches 10 min *Set 1* 4(200 FR on 3:00, 2x100 FR on 1:30, 4x50 on :50) *2:52, 1:24, 1:23, 40-39-39-38 *2:46, 1:22, 1:22, 39-39-38-38 *2:45, 1:22, 1:22, 40-39-39-38 *2:44, 1:21, 1:22, 39-38-38-38, right into... 4x300 FR on 4:40 *4:15, 4:10, 4:08, 4:06, right into... 4(3x100 on 1:30, 4x50 on :50) *1:23, 1:22, 1:21, 38-38-39-38 *1:22, 1:22, 1:22, 38-38-38-38 *1:21, 1:22, 1:21, 38-37-38-37 *1:21, 1:21, 1:20, 38-37-37-37 ---200 FR Kick ---200 BK Warm Down 1000 FR as steady state swim w/fins-snorkel-agility paddles Dryland band stretches 10 min Comments Broken 5600 FR swim with no water warm-up to simulate possible race conditions. Intended to do 5000, but for some reason had water in my brain and did four rounds of Set 1 instead of three. I will do the next broken 5000 swim without 50s or on :45, and the 300s on 4:30, either this weekend or next Tuesday. Without warmup the first 200 felt like an effort of 2:30 although it was slow at 2:52. Did one OW sighting every other 50. The results today are more a realistic snapshot of my current readiness for a 5K OW swim. If I can hold around a 1:24/100 meter pace for the 5K swim, that would be in the 1 hour-10 minute range, as compared to my 2012 swim of 1 hour-18 minutes. The 2013 Miramar Lakes 5K OW course will be a one lap 5K swim versus the three lap loop 2012 swim. As someone who has never raced with jammers, I am not yet convinced they will make any significant difference, but I will certainly wear them on race day for I need all advantages I can get.
Updated April 4th, 2013 at 05:34 PM by fdtotten
LCM@FGCU Aquatic Center Air temp 74, Water temp 79 Sunny & clear, humidity at 84% These senior masters swimmers train at FGCU with white sunshirts that also include significant drag. However I have watched them do some very seriously fast 25 & 50 meter swims. I anticipate they will do well at Pan Pacs in June. Warm Up Dryland band stretches 10 min 3(200 FR on 3:00, 4x50 FR on 1:00) *2:47-40-39-38-38 *2:42-38-38-37-36 *2:38-37-36-35-34 *Set 1* 6x400 FR on 7:00, desc 1-6 *5:36, 5:34, 5:30, 5:26, 5:22, 5:19 ---200 BK ---200 Fly as 2(25DK/bk,25RA,25LA,25DPS) *Set 2* 6x200 FR on 3:30 w/tube-buoy-agility paddles 2:44, 2:43, 2:41, 2:40, 2:37 ---200 BK ---200 BR Kick,DR *Set 3* 4(100 FR on 1:40, 2x50 FR on 1:00, :40 rest) w/fins *1:08-31-30, 1:08-30-30, 1:07-30-29, 1:06-29-29 Warm Down 400 FR/BR/BK/Fly EZ Dryland band stretches 10 min Comments In the 400s I did OW sighting 2-3 times per 50 on #1-4. For the 200s FR pulling with paddles-buoy-tube, 2:41 and under is the best I have done so far this training period. I was able to sustain good technical form in FR in all the sets today particularly more effective in closing the final 25s.
LCM@FGCU Aquatic Center Air temp 68, Water temp 79 Sunny, humidity at 70% Warm Up Dryland band stretches 10 min 1000 FR as steady DPS/odd 100s-breath-3 5x50 on 1:00, *38-37-36-35-34 *Set 1* 1x1000 FR on 15:00, w/buoy-agility paddles-tube, breath-3 *13:57, right into... 5(4x50 FR on 1:10, :30 rest) *1-36s, 2-35s, 3-34s, 4-33s, 5-32s, ---200 BK ---200 FR DR *Set 2* 2000 FR on 28:00, as strong steady state w/snorkel-agility paddles-fins *25:14, right into... 20x50 FR on 1:00, Breath as 2-Right/2-Left *1-6)37s, 7-14)36s, 15-20)35-34-34-33-33-33 ---200 BK ---200 Fly as 2(25DK/bk,25RA,25LA,25DPS) Warm Down 400 FR/BR/BK/Fly EZ Dryland band stretches 10 min Comments Today was a 'get back in the water' workout as I did not swim Sunday and Monday. Wife & Daughter arrived home from Shanghai on Sunday at 9pm. My wife is an amazing international traveler in that she can go right in the time zone either way with minimal or no lag. She just got up Monday AM like any other day and went to work. Our daughter on the other hand who is more like myself, needed a half day for adjustment and sleeping, and so this morning she was ready to go back to school.
LCM@FGCU Aquatic Center Air temp 58, Water temp 80 Sunny, humidity at 67% Warm Up Dryland band stretches 10 min 200 FR 600 FR w/snorkel-fins-paddles(M-Speedo) as 6(50K-scull/50CU) 4x100 on 1:40 w/fins-paddles, *1:11, 1:10, 1:09, 1:08 *Set 1* 2(10x50 FR on 1:00) 1:00 rest *34s-33s-32s each round ---200 BK ---200 FR *Set 2* 10x100s FR on 2:00 w/agility paddles-snorkel *1:12, 1:11, 1:12, 1:11, 1:10, 1:12, 1:12, 1:11, 1:09, 1:08 ---200 BK ---200 Fly as 2(25DK/bk,25RA,25LA,25DPS) *Set 3* 6x150 FR on 2:30 w/fins *1:49, 1:48, 1:52, 1:46, 1:42, 1:41 ---200 FL Kick ---200 FR drills *Set 4* 5x200 FR on 3:30 *2:36, 2:35, 2:34, 2:32, 2:28 ---200 as 2(50BK DPS/50FR DPS) *Set 5* 1000 FR w/buoy-tube-agility paddles, build by 50 each 200 Warm Down 400 FR/BR/BK/Fly EZ Dryland band stretches 10 min
LCM@FGCU Aquatic Center Air temp 54, Water temp 80 Sunny, humidity at 62% Warm Up Dryland band stretches 10 min 400 FR 400 FR w/agility paddles-bouy-tube 400 FR as 4(25/RA, 25/LA, 50 CU) *Set 1* 1000 FR w/snorkel-fins-paddles(M-Speedo) as 5(100-Strong/100-Fast) ---300 BK *Set 2* 1000 FR on 1:00 rest As 5 (50-Steady/100-Strong/50-FAST) right into... 4(6x50 on :45, :30 rest) *39s-38s ---200 BK ---200 FR *Set 3* 2000 FR w/buoy-tube-agility paddles As 4 (200-Steady/300-Fast) Warm Down 400 FR/BK/Fly EZ Dryland band stretches 10 min Comments: The sun was shining bright, with cool air temp, crystal clear water, and the water temp was manageable. Did some straight swims with viable pacing, and a set of low rest interval 50s at target 800M pace.
LCM@FGCU Aquatic Center Air temp 55, Water temp 80 Sunny, humidity at 60% Warm Up Dryland band stretches 10 min 400 FR as 100 DPS, 100 CU, 2(50 smooth, 50 strong) 400 FR w/agility paddles-bouy-tube 4x50 on :50 *37s *Set 1* 6x500 FR on 7:30 *6:46, 6:44, 6:42, 6:40, 6:38, 6:35 ---200 BK ---200 FR as 2(25RA/25LA, 50CU) *Set 2* 10x100 FR on 2:10 *1:14, 1:14, 1:13, 1:13, 1:12, 1:14, 1:14, 1:13, 1:13, 1:12...right into 1x1000 FR *13:45 ---300 Fly as 2(50 DK/bk, 25LA/25RA, 50 DPS *Set 3* 20x50 FR on 1:00, w/agility paddles-snorkel-fins, *31s-30s Warm Down 400 FR/BK/Fly EZ Dryland band stretches 10 min Comments: I was not tired or sore going into this workout session, but it was all a struggle. In the 500s I went out EZ but still had difficulty keeping the last 200 at an even pace. The 100s felt like I was swimming at a 1:08 effort to do 1:14s, took them out smooth, but on each one that last 25 was like swimming in glue. However I can say that after the 100s, the 1000 felt smooth and steady. My arms were dead in the 50s so just focused on one by one doing the EVF with steady strokes until done. The is no reason I can think of to explain it away, just one of those days.
LCM@FGCU Aquatic Center Air temp 67, Water temp 80 Sunny, humidity at 65% Warm Up Dryland band stretches 10 min 1000 REV IMO by 250 *Set 1* 2x500 FR on 1:00 rest w/snorkel-fins-agility paddles, right into... 1x1000 FR on 1:00 rest w/agility paddles, buoy, tube, right into... 20x50 FR on 1:00 *34 *Set 2* 10 Min - talk with the swimmer in the lane next to me Warm Down 300 FR/BK/Fly EZ Dryland band stretches 10 min Comments: I slept 10 hours last night, which is not so easy for me to do these days. I hope to repeat it again sometime, as it made a huge difference in my day. The workout today was mostly technical and recovery. Started out swimming with fins-snorkel-paddles for steady state smooth 6-kick freestyle with partial CU into EVF pull, followed by swimming with paddles-buoy-tube breathing at 3 strokes striving for strong steady pull with hip rotation. Then finally swimming the 50s with no equipment combining the steady smooth 6-kick with strong hip centered rotational pull, breathing mostly at 3 strokes and sometimes each cycle.
LCM@FGCU Aquatic Center Air temp 73, Water temp 79 Sunny, humidity at 71% Warm Up Dryland band stretches 10 min 200 FR DPS 200 FR as 2(50CU, 25RA/25LA) *Set 1* 3x1000 FR on 2:00 rest, build effort by 200s to 800M pace effort #1 w/agility paddles-fins-snorkel #2 w/agility paddles-tube-buoy #3 no equipment, right into... 4(6x50 on 1:15) Fast, *33s/32s ---200 BK ---200 BR as 25K/25Swim ---hot shower *Set 2* 2x500 on 1:00 rest, even by 250, *6:40, 6:38, right into... 2(6x50 on 1:20) w/fins *30-28 Warm Down 800 FR/BK EZ ---more hot shower Dryland band stretches 10 min Comments: After the great workout on Saturday, went to swim Sunday AM just as easy recovery but after 3000 meters my stomach was cramping and I was cold in the water. The rest of the afternoon and night I was in the midst of feverish stomach bug that eventually subsided by early Monday morning. Sleeping on and off along with consuming water almost non-stop helped me to feel much better in the morning to the point of trying to do the workout. Still must have been slightly warm as the water felt cold to me and I had no energy. I pushed the 1000s, 500s, 50s as best possible and then had enough to skip forward to the warmdown. Will see how tomorrow goes with a hopeful goal of being normal by Wednesday.
LCM@FGCU Aquatic Center Air temp 76, Water temp 79 Sunny, humidity at 64% Warm Up Dryland band stretches 10 min 400 FR DPS 1200 FR as 6(100 CU, 100 DPS) w/snorkel-fins-agility paddles *Set 1* 600 FLY as 4(50DK/bk, 50RA/LA, 50 Swim DPS) 400 BK as 2(50DA,150 Swim) 200 BR as 4(25K/bk, 25 Swim) *Set 2* 3000 FR as 6(100 Steady/Smooth, 200 Strong, 200 at 800 M pace effort) w/agility paddles-buoy-tube ---200 BK as 2(50DA, 50 DPS) *Set 3* 2000 FR as 5(100 Steady/Smooth, 200 Strong, 100 at 400 M pace effort) Warm Down 400 FR/BK EZ Dryland band stretches 10 min Comments: I swam solo this morning after the FGCU team finished but during the GCST (Gulf Coast Swim Team) session in lane 1. The workout was about 7K meters with no intervals; did 1K of FR drill with a snorkel-fins-paddles, which forces me to use my legs more, 1K of BK-BR-Fly; a great 3k FR pull with tube-buoy-paddles alternate breathing by 3, with viable pacing cycling by 100/200/200s as steady & smooth to near max effort; then a similar 2k FR swim no equipment. Pulling with equipment somehow gives me a mindset and a water-feel that leads to a more balanced FR stroke with better integrated kicking when swimming without equipment afterwards. Felt OK after swimming - not really sore or worn out. GCST Coach Gregg invited me to swim with GCST training swim in Miramar Lakes next Saturday at 10am. What luck!
LCM@FGCU Aquatic Center Air temp 73, Water temp 79 Partly Sunny, humidity at 67% Warm Up Dryland band stretches 10 min 200 FR DPS 400 FR as 4(50 CU, 50 DPS) w/snorkel-agility paddles 200 FR as 4(25 Smooth, 25 strong) 4x50 FR on :50 *38-37-37-36 *Set 1* 5x200 on 3:30, build by 50 *2:38, 2:36, 2:34, 2:32, 2:32, right into.. 4(6x50 on :50, 1 min rest) *(1)37s, (2)37s, (3)37s, (4)36s ---200 BK as 2(50DA,50Swim) ---200 BR as 4(25K/bk, 25 Swim) *Set 2* 5x200 on 4:00, build by 50, w/snorkel-agility paddles *2:32, 2:30, 2:29, 2:29, 2:28, right into.. 4(6x50 on 1:00, 1 min rest) w/snorkel-agility paddles *(1)35s, (2)35s, (3)34s, (4)33s ---200 BK as 2(50 BK/50 FR DPS) ---300 FLY as 2(50DK/bk, 50RA/LA, 50 Swim DPS) *Set 3* 5x200 on 4:00, build by 50, w/snorkel-fins-agility paddles *2:25, 2:23, 2:21, 2:21, 2:20, right into.. 4(6x50 on :50, 1 min rest) w/buoy-tube-agility paddles, 3rd stroke breath *(1)39s, (2)38s, (3)37s, (4)37s Warm Down 300 FR/BK EZ Dryland band stretches 10 min Comments: Did the 200s as build-by-50 with emphasis on the best effort, tempo, steady kick, and long-strong form on the final 50 of each one. The focus was not best possible fast final times, it was even pacing, quality stroke technique with quality effort, and to descend the final time from first one. It continues to be a chore to adapt doing LCM swimming, as swimming the 200s with snorkel-fins-paddles takes a lot of concentration to just hold as a best possible stroke technique while legs/arms are aching plus really wanting more air halfway through the 3rd 50 into the 4th 50 with increasing urgency so that the final 50 just cannot end soon enough. Even as I whine about this first week of LCM swimming, progress is being made and I really like swimming LCM over SCY. It is fun to pull with the tube-buoy-paddles because it gives my legs a break and is more like the way I swim open water.
Updated March 22nd, 2013 at 02:56 PM by fdtotten
LCM@FGCU Aquatic Center Air temp 72, Water temp 79 Sunny, humidity at 57% Warm Up Dryland band stretches 10 min 200 FR DPS 400 FR as 4(50 kick/scull, 50 CU) w/snorkel 200 FR as 4(25 Smooth, 25 strong) *Set 1* 1x1000 FR on 15:00 *13:38, right into.. 20x50 on 1:00, *(1-8)35s, (9-16)34s, (17-20)33s ---200 FR as 2(50K/bk,50Swim) *Set 2* 200 BR as 4(25K/25Swim) 400 BK as 4(50DA/50Swim) 600 FLY as 4(50DK/bk-50RA/LA-50Swim) *Set 3* 1x1000 FR on 1:00 rest, as steady state w/snorkel-agility paddles-fins 1x1000 FR on 1:00 rest, as steady state w/bouy-tube-agility paddles 3x300s FR on :30 rest, as 3(50CU/50DPS-16), desc effort by 100s Warm Down 200 FR/BK EZ Dryland band stretches 10 min Comments: Sunshine, crystal clear water, and only two swimmers in the entire pool when I was swimming. Did 2000 of moderate to strong pace swimming, a little bit of BR, BK, and Fly, then 3000 meters of FR working on long and strong strokes. Tomorrow quality sets will be 200s! Took my dear wife and darling daughter to the RSW airport this morning, and now they are en route to Shanghai. My son and I will see them again on March 31.
LCM@FGCU Aquatic Center Air temp 76, Water temp 79 Cloudy, then sunny, humidity at 67% Warm Up Dryland band stretches 10 min 200 FR DPS 400 FR as 4(50 kick/scull, 50 CU) w/snorkel 400 FR as 4(50 Smooth, 50 strong) 4x50 FR on 1:00 *36-35-35-34 *Set 1* 1x1000 FR on 1:00 rest, as steady state w/snorkel-fins-agility paddles, right into... 10x100 FR on 2:00 at target 800 M pace *1:13, 1:16, 1:16, 1:16, 1:17, 1:16, 1:17, 1:16, 1:17, 1:16, right into... 4x50 FR fast on 1:10, *33, 32, 33, 32 ---400 BK as 4(50K/SDK-8, 50 Swim SDK-6) *Set 2* 8x100 FR on 2:30 at target 400 M pace *1:13, 1:14, 1:14, 1:15, 1:14, 1:14, 1:14, right into... 4x50 FR fast on 1:20, *32, 32, 33, 32 ---400 FR w/snorkel-fins-agility paddles *Set 3* 6x100 FR on 3:00 best average *1:12, 1:11, 1:13 - 1:12, 1:11, 1:11 (Took extra minute rest between #3 & 4) Skipped 4x50 FR Warm Down 1000 FR EZ Dryland band stretches 10 min Comments: Just as before, the first day of LCM was a shock to the body. My pacing was erratic and the pain started right away during set 1 as that second 50 is a long ways when doing the 100s. I was under target 800 pace (#2-10), a little over target 400 pace, and I failed the 100 best average, which at that point I just wanted it all to end. My arms & legs took a beating so in full recovery mode today and tomorrow. Now I have a starting point for LCM and it is 'full steam ahead' from here.
SCY@FGCU Aquatic Center Diving Pool Air temp 78, Water temp 83 Coudy, humidity at 74% Warm Up Dryland band stretches 10 min 200 FR DPS-6 400 FR as 4(50 kick/scull, 50 CU) w/snorkel 400 FR as 25 EZ DPS-6, 25 Fast Kick DPS-7 *Set 1* 20x50 FR on :50, *33-32(1-8), *32-31 (9-14), *31-30 (15-20), right into... 10x100 FR on 2:00, at/under 500 race pace *1:05, 1:05, 1:05, 1:04, 1:04, 1:05, 1:04, 1:04, 1:03, 1:03 ---400 BK as 4(50K/SDK-8, 50 Swim SDK-6/DPS-6) *Set 2* 5x50 on 1:00, Strong *29, 28, 28, 28, right into... 6x150 on 2:45, Best Average *1:41, 1:40, 1:39, 1:39, 1:38, 1:36, right into... 4x50 on 1:00, Strong *30, 30, 30, 29, right into... 5x200 on 3:30, Best Average *2:12, 2:11, 2:09, 2:09, 2:08 ---400 Fly as 4(25 DK/bk, 25 RA/LA, 50 SDK-6/DPS-6) *Set 3* 16x FR on 1:00 w/fins *27(1-3), 26(4-16) Warm Down 800 IM as 8(25DR or K, 25 EZ DPS Swim) Dryland band stretches 10 min Comments: Did not swim Sunday and Monday. Took everyone to the airport on Monday afternoon. Did Monday's workout today, set 2 was really hard to do, felt tired, awkward in the water and sore afterwards. My parents had the worst travel experience ever! Due to storm at ATL, the flight was diverted to SAV (Savanah), as many other flights were also, so no gate - they were on the plane on the tarmac from 7:30pm to midnight! Arriving at ATL 1am, after staying the night somewhere, the morning flight to Charlotte was delayed so they missed the connection to Newark. Finally, they arrived in Newark today at 5pm! Next time I will not use Delta FF Miles, but rather just buy them a nonstop flight on United. Tomorrow begins LCM, the pool was being set up while I was swimming in the diving pool.
SCY@FGCU Aquatic Center Air temp 72, Water temp 79 Sunny, humidity at 64% Warm Up Dryland band stretches 10 min 200 FR DPS-6 200 FR as 4(50 kick/scull, 50 CU) w/snorkel 200 FR as 25 EZ DPS-6, 25 Fast Kick DPS-7 *Set 1* 2000 FR TT, desc by 500s 1-4 w/open turn split *6:05, 5:55, 5:51, 5:48 ---400 BK as 4(50K/SDK-8, 50 Swim SDK-6/DPS-6) *Set 2* 1000 FR as 5(100 K/Scull, 100 CU) w/snorkel-agility paddles ---400 Fly as 4(50 RA/LA, 50 SDK-6/DPS-6) *Set 3* 20x50 FR on 1:00 w/fins *27(1-5), 26(7-20) Warm Down 800 IM as 8(25DR or K, 25 EZ DPS Swim) Dryland band stretches 10 min Comments: Saturday early am solo session, then took family and relatives out to lunch on Sanibel Island. The traffic volume is peaking with so many visitors as it seems one out of five cars are from out of state, which is great for the local economy.
SCY@FGCU Aquatic Center Air temp 68, Water temp 79 Sunny, humidity at 54% Warm Up Dryland band stretches 10 min 400 FR DPS-6 400 FR as 4(50 kick/scull, 50 CU) w/snorkel 200 FR as 25 EZ DPS-6, 25 Fast Kick DPS-7 4x25s on :45 *12s *Set 1* 12x100 on 1:45 4(2x100 FR, 1x100 IM) *1:04, 1:04, 1:12, 1:04, 1:04, 1:11, 1:03, 1:03, 1:10, 1:03, 1:02, 1:09 ---400 as 50BK, 50FR *Set 2* 6x200 FR on 3:00 *2:16, 2:14, 2:12, 2:12, 2:11, 2:08 ---400 as 50 Fly DPS-6, 50BK DPS-6 *Set 3* 20x50 FR on 1:00 w/fins *27(1-10), 26(11-20) Warm Down 400 IM as 8(25DR or K, 25 EZ DPS Swim) Dryland band stretches 10 min Comments: My dad and daughter (no school today) came to watch and then afterwards we went to play miniature golf. Coach Chuck was on deck providing splits and feedback. Did ok for only swimming three times this week.
SCY@FGCU Aquatic Center Air temp 68, Water temp 79 Partly sunny, humidity at 68% Warm Up Dryland band stretches 10 min 1000 FR as 5x200, #1-3-5 DPS-6, #2-4 CU *Set 1* 20x100 FR on 1:40 *1:07, 1:06s, 1:05s,...right into 10x100 FR on 2:00 *1:04s, 1:03s, 1:02 ---400 as 50BK, 50FR *Set 2* 20x50 FR on 1:00 w/fins-agility paddles *27s, 26s, 1:00 Rest, right into... 2x500 on 7:30, *5:45, 5:45 ---400 as 50 Fly DPS-6, 50BK DPS-6 #Set 3* 20x25 FR on :30 DPS-7, Hypoxic-3 *13s/12s Warm Down 400 IM as 8(25DR or K, 25 EZ DPS Swim) Dryland band stretches 10 min Comments: Did 30x100 descending pace and then fast 50s with paddles-fins followed by two 500s at target 800M pace. Missed the target of 5:40/500 pace but 5:45 is not bad considering I was quite weary by then. There are signs at FGCU Aquatic Center stating that pool will be set up for LCM on 3/19.
SCY@FGCU Aquatic Center Air temp 74, Water temp 79 Gray, cloudy skies, intermittent rain, humidity at 91% Warm Up Dryland band stretches 10 min 200 FR DPS-6 600 FR as (100K/scull, 100 CU) w/snorkel-agility paddles 200 FR as 6(25 EZ DPS-6, 25 DPS-7 w/strong kick) *Set 1* 20x50 on :50 *33/32s/31 --1x500 on 6:30 *5:58 10x100 on 1:45 *1:07/1:06s/1:05 --1x500 on 6:30 *5:55 6x150 on 2:15 *1:48/1:42s/1:39 --1x500 on 6:30 *5:55 5x200 on 3:00 *2:17/2:12s/2:07 --1x500 *5:50 Warm Down 400 IM as 8(25DR or K, 25 EZ DPS Swim) Dryland band stretches 10 min Comments: I missed four days of swimming; Friday-my daughter had a sore throat, Sat/Sun-working around the house, and full weekend family schedule took priority, Monday-my daughter fractured her wrist riding/falling down with her bicyle on the way to our community bus stop by the gate! Last year she had perfect attendence for third grade, but 4th grade has been much tougher on her with stomach bugs, sore throats, and now she has a cast on what is a hairline fracture in her wrist area. Today's workout felt ugly all the way through just like the ugly gray clouds and drizzling rain. We have relatives visiting all week, so I just hope to get in the water each day as best possible.
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