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Swim Workouts

  1. 12.12.12 - Wednesday workout

    by , December 12th, 2012 at 09:52 AM (Pete's swim blog)
    Swam w/ Aundrey, Roger, Dave, Dave, Dave and Ray. Feeling worn down after two fairly big workouts. Had to gut my way through this one. First set was a somewhat poor effort but I picked up some on the kick sets.

    SCY

    700 Warm up

    100 IM - 1:40, 75 IM - 1:40 (Fly/bk/br)
    100 IM - 1:35, 75 IM - 1:35 (Fly/bk/br)
    100 IM - 1:30, 75 IM - 1:30 (Fly/bk/br)
    100 IM - 1:25, 75 IM - 1:25 (Fly/bk/br)
    100 IM - 1:20, 75 IM - 1:20 (Fly/bk/br) <- failed... drop 25
    75 IM - 1:15, 50 stroke - 1:15
    75 IM - 1:10, 50 stroke - 1:10
    75 IM - 1:05, 50 stroke - 1:05
    75 IM - 1:00, 50 stroke - 1:00 <-took a small break to get back on the right interval
    75 IM - :55, 50 stroke - :55 <- failed... drop 25
    50 bk - :50, 25 stroke - :50
    50 br - :45, 25 stroke - :45
    50 fly - :40, 25 stroke - :40
    50 fly - :35, 25 stroke - :35
    50 fly - :30, 25 stroke - :30 <- failed... drop 25
    25 fly - :25, rest :25
    25 fly - :20, rest :20
    25 free - :15, rest :15
    25 free - :10, rest :10 <- failed... the end
    25 easy

    50 fly - :50, 50 kick fly - :50
    50 bk - :50, 50 kick bk - :50
    50 br - :50, 50 kick br - :50
    50 fr - :50, 50 kick fr - :50
    4 x 50 kick - :50 IM Order
    50 Easy

    4 x 100 - 1:30 50 stroke/50 kick, IM Order
    This quickly turned into a 400 IM done as 50 stroke/50 kick. Made 6:05.

    5 x 100 bk pull - 1:30, descend (1:28->1:20)
    5 x 100 free pull - 1:30, descend (1:13->1:00)

    400 IM (50 stroke/50 kick) timed - 6:03

    200 Cool down

    (5350 Total)
    Categories
    Swim Workouts
  2. Tuesday, December 11, 2012

    by , December 11th, 2012 at 06:07 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
  3. Sarasota Y Sharks Masters 5:30 AM Workout -12/12/20122

    by , December 11th, 2012 at 12:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    6 X 50 kick 1:10 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 moderate free 1:45
    1 X 50 fast 1:15
    4 X 25 fast :30 #4 on 1:30
    Four rounds. 50's & 25's: i round of each IM order.

    10 X 150 free 2:30
    1-4: negative split
    5-7: last 50 is fast
    8-10: last 100 is fast

    WARM DOWN: 4 X 50 easy 1:00

    4500Y
    Categories
    Swim Workouts
  4. Recovery, Monday, Dec. 10

    by , December 11th, 2012 at 11:18 AM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    used fins whole time

    600 various
    10 x 25 shooters @ :40
    50 EZ
    8 x 50 caterpillar fly drill @ 1:10
    16 x 50 smooth @ 1:00
    4 x each stroke, drilled fly
    50 EZ
    6 x 100 @ 1:45
    3 x 100 free/100 back kick/100 back
    50 EZ

    Total: 2750


    +++++++++++++++++++++++++++

    Shoulders were a bit sore from the meet, but they feel better this am.

    I've met my sprinter 325 mile GTD goal for the year. I think it's useless for me to keep track of yardage. I haven't decided whether to bag GTD next year or use it to track race pace yardage.

    I'm heading to the doc's office today for my first PRP appt for my right elbow. It definitely is not getting any better on its own, even with the nitro patches. I'm hopeful it will help. The surgeon I consulted previously said it zapped the pain/helped heal his own avulsion tear.

    Still smiling about NE Champs! I think this will be my next meet: https://www.clubassistant.com/club/m...1029&smid=4336
    Categories
    Swim Workouts
  5. 12.11.12 - Tuesday workout

    by , December 11th, 2012 at 09:51 AM (Pete's swim blog)
    Swam w/ Danny, Dave, Dave, Dave and Keith. Got this message yesterday:

    Congratulations! You have achieved your goal for Go The Distance 2012
    My goal pace: 710.96 miles required as of today to reach my goal by the end of the event
    My actual current pace: 752.25 miles as of today

    At times, I didn't think I would make it. Good to be done with a couple weeks to spare. 800 miles is possible but a stretch. I'm not sure I would want to do much more than 800.

    SCY

    700 Warm up

    3 x 100 - 1:35
    3 x 100 - 1:30
    3 x 100 - 1:25
    3 x 100 - 1:20
    50 Easy

    1650, open turns every 300 yards, descend.
    Tried to go under the 1:15 pace and made 2:15. Splits relative to the 1:15 pace: -:03, -:05, -:10, -:15, -:20, -:22.5. I think that is about a 1:13 pace. Dave pulled and kept even w/ me the whole time. That helped keep me going at times.
    100 Easy

    4 x 100 - 1:25 Kick fly 1st, 2nd, 3rd, 4th 25
    4 x 100 IM - 2:00 (1:22, 1:18, 1:16, 1:13)
    4 x 100 - 1:25 Kick flutter 1st, 2nd, 3rd, 4th 25
    100 Easy

    12 x 50 - 1:00
    * 1-6: Pull, descend
    * 7-12 SDK down w/ fins, easy back

    100 Cool down

    (5600 Total)
    Categories
    Swim Workouts
  6. Mon, Dec. 10, 2012 7:00-9:00pm

    by , December 11th, 2012 at 01:47 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    600 (25 Free, 25 V-Sit Scull, 25 Breast*, 25 Front Scull)
    * all my breaststroke today was still done with dolphin kick. I did try out a few easy breast kicks during warmup, but could still feel a very slight "something" that wasn't right, so better to rest it longer than using it too soon and paying for it.
    (600/600)

    8 x 125 SDK w/ fins on back @ 2:00 (1:30ish)
    (1000/1600)

    3 x 300 Free Pull @ 5:00 Desc. 1-3
    went 3:35, 3:24, 3:12 <-- I guess the 3:12 last week wasn't a fluke!
    (900/2500)

    Main Set:
    16 x 75 "IM" Order @ 1:30 (4 of each stroke)
    • each 75 is 50 Stroke Build/25 Free FAST w/ overkick
    • went :51/:52s in the fly ones
    • went :55ish in the back
    • went 1:00 in the breast
    • went :47/:48s in the free
    200 EZ
    (1400/3900)

    6 x 200 IM @ 3:30 Desc. 1-3
    went 2:40 to 2:30s (I'm getting sick of breast w/ dolph. kick)
    (1200/5100)

    9 x 50 Flutter Kick w/ board @ 1:30
    • #1 EZ/EZ by 25s
    • #2 EZ/Build by 25s
    • #3 Build/FAST by 25s
    • repeat 3x
    (450/5550)

    200 EZ

    ------------------------
    5750 Yards
  7. Monday 12/10/12

    Monday 12/10

    PM only SCY

    600 swim 4/6/2 turns
    400 pull w/ buoy + strapless paddles + snorkel

    15x150
    2 @ 2:15 k/dr/bld by 50
    3 @ 1:50 D1-3 (got down to around 1:31-1:32 on the fast ones)

    100 EZ

    4x (odd rounds kick w/ board, swim aerobic; even rounds kick on side, swim FAST)
    2x100 @ 2:15 kick FR FAST
    300 @ 4:00 swim (3:31, 3:00, 3:32, 3:02)

    100 EZ

    Total: 5400
    Categories
    Swim Workouts
  8. Mon Dec, 10th, 2012

    by , December 10th, 2012 at 03:44 PM (Ande's Swimming Blog)
    Mon Dec, 10th, 2012

    Swam Friday
    Did not swim of lift Sat & Sun
    I've still been sick, I'm still coughing. I skipped 5:30 practice today and slept in.


    Whitney coached
    Noon to 1:15 dove around 12:08
    SCY UT Swim Center
    south end
    Swam with Jim & Korey
    beside Ned, Anna, & Dave Van Dam


    Warm up
    went around 400 easy

    Main Set

    050 on 0:35 right into
    100 on 1:10 RI
    150 on 1:45 RI
    200 on 2:20 RI
    200 on 2:20 RI
    150 on 1:45 RI
    100 on 1:10 RI
    050 on 0:35
    Made it
    1:00 rest

    16 x 25 k on 30
    odds fast
    evens easy

    repeated ladder and added 5 sec to each interval
    made it

    Repeated same kick set, but did 12 SDKs on fast with mod back k to wall

    Repeat ladder one more time on original pace
    made it

    50 easy


    Next Meets:


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX

    Updated December 18th, 2012 at 03:15 PM by ande

    Categories
    Swim Workouts
  9. Monday, December 10, 2012

    by , December 10th, 2012 at 02:47 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 03:20 PM by fdtotten

    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -12/11/20122

    by , December 10th, 2012 at 02:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds, round 1 intervals left, 2 right.

    8 X 75 kick 1:45
    #5-8: last 50 fast
    1 X 100 swim

    1 X 200 IM 3:30
    2 X 100 IM 1:45
    4 X 50-1 of each- 1:00
    Two rounds

    5 X 200 pull 2:50
    5 X 100 pull 1:20

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  11. 12.10.12 - Monday workout

    by , December 10th, 2012 at 09:27 AM (Pete's swim blog)
    Swam w/ Roger, Aundrey, Ray, Dave, Dave and Dave. Slipped back into my soccer playing habit yesterday. The weather was just too nice to pass it up. We went 3 v 3 for 90 minutes on a fairly small field. I should have know to slow it down a notch when I tried to save a ball going out of bounds and ended up on the ground rolling over the goal line. Later, I went after a ball that my opponent played too far away from him. Instead of kicking the ball, my foot rolled over the top of it and then next thing I know I'm on the ground looking up at the sky. Fortunately, nothing was broken and I was able to keep playing. But this morning I was feeling the full extent of the damage. I'm mostly just have a sore backside. Free felt fine. Fly felt fine. Backstroke, check. Breaststroke... ouch!

    SCY

    600 Warm up

    3 x 500 Free - 4:30 (3:50, 3:45, 3:35, 3:40, 3:30)
    100 Easy

    5 x 200 IM - 3:00 (2:55, 2:50, 2:50, 2:47, 2:42)
    100 Easy

    5 x 100 Kick - 1:45 Convert Br->IM
    100 Easy

    10 x 50 - 1:00 SDK w/ fins down, moderate pace back (cramped on #3 but recovered for the rest)
    100 Easy

    4 x 200 - 1:30 Convert 50 Fly/150 Free -> 200 Fly
    I was going to do this backstroke pull but Dave wanted to convert fly to free. Not sure why but that sounded like a good idea for a brief moment and I went with it. It wasn't such a good idea after 100 fly/100 free but I stuck with it an made the interval.

    100 Cool down

    (5400 total)
    Categories
    Swim Workouts
  12. Week 10 - oh distance how I missed you

    by , December 10th, 2012 at 08:30 AM (After a long rest)
    This was my longest workout since I got back and I felt great today. Long and strong. Despite not being quick it felt good.

    Warm up
    400 free
    6x50 catchup

    Main Set
    4x500 pull with paddles negative split on 6 min
    2.55, 2.45 on first two, 2.50, 2.40 second two

    100 stretch easy
    10x50 kick on 55

    Second main set
    2x3x100 descend free
    1.08,1.05,1.02, 1.08,, 1.05, 1.03

    Warm down
    400 breathing, 3,5,7,9 by 25
    100 easy

    4400 total yards in 1.15mins
    Categories
    Swim Workouts
  13. December 10 2012 gotta love mondays

    500m warmup
    Repeat 5 times 50m freestyle @8-10 strokes per breath 100m kick

    Repeat 10 times 50m sprint freestyle @8-10 strokes per breath 50m easy pace
    Categories
    Swim Workouts
  14. Sunday, December 9, 2012

    by , December 9th, 2012 at 11:04 AM (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 11:22 AM by fdtotten

    Categories
    Swim Workouts
  15. Sat, Dec. 8, 2012 8:00-10:00am

    by , December 8th, 2012 at 02:10 PM (Fast Food Makes for Fast Swimming!)
    A couple hours at work this morning got me up at 5:00am, but at least I got something done and a few dollars in my pocket. I was very tired as I arrived at the pool though. Combo of last night's practice, plus work, plus a.m. swimming...I'm gonna sleep good soon.

    Warmup:
    1000 Choice (500 Free/500 Back)
    (1000/1000)

    10 x 125 SDK w/ fins @ 2:00 (75 Build, 50 Fast) - went 1:35-1:40s
    (1250/2250)

    Main Set: 10 Rounds of
    • 100 Free @ 1:30 cruise (was 1:06-1:10s)
    • 2 x 25 Free @ :45 AFAP Sprint (~:14s)
    150 EZ
    (1650/3900)

    3 x 300 Free Pull EZ @ 5:00 (went 4:00-4:20)
    (900/4800)

    Killer End:
    4 x 100 Free @ 1:15 (held 1:09-1:10)
    1:00 rest
    4 x 100 Free @ 1:10 (held 1:07s)
    1:00 rest
    4 x 100 Free @ 1:05
    • made 1st - 1:03
    • missed 2nd - 1:07 (took 3 seconds left @ 1:10)
    • missed 3rd - 1:06 (just left a couple seconds later
    • ~ 1:15 on the 4th one.
    (1200/6000)

    500 EZ EZ Stretch out cool down

    ------------------------
    6500 Yards


    for a measley total of 34,300 yards after 6 practices this week.
  16. Saturday, December 8, 2012

    by , December 8th, 2012 at 12:33 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
  17. 12.08.12 - Friday workout

    by , December 8th, 2012 at 09:39 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Bob and a couple others at HSA. Had a surreal swim experience today. We were about 3500 yards into the workout doing 11 100s on 1:20. I had just started descending my pace for the last 5. Suddenly, a ring goes off like from a phone in an old black and white movie. It literally sounds like it is coming from the center of my head. I look around for a phone and then realize I'm still in a swimming pool. The ring stops so I assume that I just heard something the wrong way or maybe the current song being played on the sound system has a phone ring it in. I got a grip back on my sanity and kept pushing forward. A few seconds later, it rings again... and again. It is clearly a telephone and it is coming from inside my head. Now I'm starting to think I'm still asleep and dreaming that I'm at swim practice. But for a dream, things seemed awfully real. And usually when I dream about swimming the people swimming with me typically aren't my teammates. So, then I theorize that maybe I'm swimming too hard and I'm having some sort of hallucination. Suddenly, the rings just quit. After the interval, Dave said he heard the same thing. He had stopped temporarily because he though something was going wrong. We look up to see the coach ending a conversation on her cell phone. Apparently, another coach had called her a few minutes prior to make sure she opened the pool up for the masters. Her ring tone was set to and old phone sound and somehow the acoustics of the Nat were projecting the sound straight into our heads. Bizarre but at least I know I'm not going crazy.

    SCY

    900 Warm up (6 x 100 Swim/50 kick)
    100 Easy

    12 x 100 Pull - 1:15 (Made 1:08-1:10, 1:05 on last 2)
    11 x 100 IM - 1:30 (1:22-1:25)
    11 x 100 Free - 1:20
    * 1-6 Hold pace (1:15s)
    * 7-11 Descend (1:13, 1:12, 1:10, 1:10, 1:10)
    Couldn't seem to descend past 1:10s.

    4 x 200 Kick w/ fins - 3:00

    8 x 25 IM Order - :30

    400 IM Easy cool down

    (5800 Total)
    Categories
    Swim Workouts
  18. Fri, Dec. 7, 2012 7:00-9:00pm

    by , December 8th, 2012 at 12:54 AM (Fast Food Makes for Fast Swimming!)
    Tonight was a great night for a workout (meaning I felt great), and another plus was that there weren't a lot of folks at practice either, so we were really spread out compared to normal. Our 3 lanes had 3, 2, and 4 swimmers in them. I was in the lane with 2 swimmers, so I had it made!! No one over age 13 was there either, besides this 35guy having fun.


    Warmup:

    500 Free DPS
    100 Fly Drill 1 right, 2 reg., 1 left
    100 Back Drill 3-8-3
    100 Breast Drill 1 pull, 2 kick (did w/ dolphin kick)
    100 Free "Popov" drill
    100 IM Sprint - again no breast kick for me
    had enough time so I did another 200 Free waiting for the others
    (1200/1200)

    10 x 100 SDK w/ short fins @ 1:25 (went 1:20-1:23s)
    (1000/2200)

    Again, split for the taper kids going to Sr. State meet. For us non-taper folks:
    Main Set:

    6 x 300 Free @ 5:15 Desc. 1-3
    • target HR/10 sec. is #1 24, #2 27, #3 30 (which is 180 BPM)
    • I managed to control myself and actually went easy on the first ones
    • First Round of 3: 3:40/3:27/3:18
    • Second Round of 3: 3:40/3:22/3:12
    200 EZ
    (2000/4200)
    Quote Originally Posted by from FB:
    I finished a set of descending 300s Free w/ a 3:12. Not bad for in practice, from a push, at the end of an 1800 yard set. For reference, my season best time in the 500 is a 5:18, so I'm doing good. Very confident this season on my distance freestyle...I just can't wait to prove it later!
    500 Flutter Kick w/ board - not fast, but not "social kick" either. Tried to avoid cramping on my pushoffs...
    (500/4700)

    16 x 50 IM Order @ 1:15 (4 each stroke)
    • 1) Drill
    • 2) Build to fast
    • 3) Rev. Build from fast to relaxed/cruise
    • 4) FAST (went :29 Fly, :34 Back, N/A Breast, :26 Free)
    (800/5500)

    300 Free Pull EZ

    --------------------------
    5800 Yards

    Great workout, and I can't wait till when I get a chance to show off my distance skillz...
  19. Week 9 Sprint day

    by , December 7th, 2012 at 08:01 PM (After a long rest)
    After the warmup set i felt pretty good today. I guess that's what happens on a short yardage day.

    Warmup
    400 Free
    6x50 finger drag drill
    5x100 kick on 1.50
    10x50 free on 40

    Main Set
    2x3x100 on 2.00 increasing speed by 25, 85%,90%,95%,100%. With 100yd between sets easy. I held 1.01 each hundred and felt quite easy.

    Sprint set
    2x75 with flippers on 4.00 all out. I went 36,36
    2x25 with flippers on 1.00. I went 10,10

    Warm down
    200 free
    Categories
    Swim Workouts
  20. 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