http://forums.usms.org/blog.php?19797-I-swim-therefore-I-am U.S. Masters Swimming Discussion Forums en Sun, 19 May 2013 10:53:46 GMT vBulletin 60 http://forums.usms.org/images/misc/rss.jpg http://forums.usms.org/blog.php?19797-I-swim-therefore-I-am http://forums.usms.org/entry.php?28558-Friday-May-10-2013 Sat, 11 May 2013 00:43:02 GMT 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... 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. ]]> fdtotten http://forums.usms.org/entry.php?28558-Friday-May-10-2013 http://forums.usms.org/entry.php?28464-Saturday-May-4-2013 Sat, 04 May 2013 19:55:02 GMT 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**... 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. ]]> fdtotten http://forums.usms.org/entry.php?28464-Saturday-May-4-2013 http://forums.usms.org/entry.php?28414-Wednesday-May-1-2013 Wed, 01 May 2013 20:47:46 GMT 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... 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. ]]> fdtotten http://forums.usms.org/entry.php?28414-Wednesday-May-1-2013 http://forums.usms.org/entry.php?28399-Tuesday-April-30-2013 Wed, 01 May 2013 00:17:51 GMT 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... 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. ]]> fdtotten http://forums.usms.org/entry.php?28399-Tuesday-April-30-2013 http://forums.usms.org/entry.php?28379-Monday-April-29-2013 Mon, 29 Apr 2013 22:41:18 GMT 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,... 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. ]]> fdtotten http://forums.usms.org/entry.php?28379-Monday-April-29-2013 http://forums.usms.org/entry.php?28367-4-27-2013-USMS-National-5K-OW-Champs-Miromar-Lakes Mon, 29 Apr 2013 00:36:45 GMT It was a beautiful day, and the lake was just awesome to swim in. In the 2012 version of this 5K OW swim there were about 50 masters swimmers, and... It was a beautiful day, and the lake was just awesome to swim in. In the 2012 version of this 5K OW swim there were about 50 masters swimmers, and for the 2013 USMS National 5K OW Championhips the participation list was over 120. While not a large OW event compared to major metro areas, it was a very good interstate draw for this area. My family and I took a trip to see my uncle in the Keys afterwards, so I was not able to make the event report until now.

I placed 2nd in masters men 55-59 and 20/65 overall of masters men. While the head wind on the longest length of the course was a factor for all of us, I somehow just did not have the same kind of energetic swim I had last year, as my arms ached during the most of the first two laps. Several spectators said I made a strong effort on the third lap passing 8 swimmers in the last half of the final lap. One of my occasional training partners who is in the 40-44 age group that I tend to be slightly faster in LCM 100/200 repeats in our workouts together at FGCU, swam this 5K about 6-7 minutes faster.


(left-right) Jim Stewart was the winner, followed by myself, Wayne Hannum, Carlos Lloreda, R Walker

Honestly, I was slightly disappointed, but I am in participating in Masters Swimming for the long term and it is just one swim. It will all balance out by participating in more kinds of swimming events, enjoying what Masters Swimming has to offer in terms of training, friendships, and competitive opportunities. On reflection, there are some variables to consider that may have some minor significance between last year and this year's performance, but I am really not going to over analyze, rather just keep going forward from this point.

I really want to thank all you USMS forumites for such great encouragement and support, and who have helped me to become a better swimmer in the short time I have started training, blogging and participating in the USMS forums. ]]> fdtotten http://forums.usms.org/entry.php?28367-4-27-2013-USMS-National-5K-OW-Champs-Miromar-Lakes http://forums.usms.org/entry.php?28345-Friday-April-26-2013-Miromar-Lakes Fri, 26 Apr 2013 21:28:14 GMT Miromar Lakes, FL 33913 Sunny and clear, Humidity 41% Air temp 84, water temp 79 Attachment 7456... 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! ]]> fdtotten http://forums.usms.org/entry.php?28345-Friday-April-26-2013-Miromar-Lakes http://forums.usms.org/entry.php?28295-Tuesday-April-23-2013 Wed, 24 Apr 2013 00:24:29 GMT 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... 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. ]]> fdtotten http://forums.usms.org/entry.php?28295-Tuesday-April-23-2013 http://forums.usms.org/entry.php?28279-Monday-April-22-2013 Tue, 23 Apr 2013 00:45:36 GMT 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... 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. ]]> fdtotten http://forums.usms.org/entry.php?28279-Monday-April-22-2013 http://forums.usms.org/entry.php?28249-Saturday-April-20-2013 Sat, 20 Apr 2013 21:27:24 GMT 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... 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. ]]> fdtotten http://forums.usms.org/entry.php?28249-Saturday-April-20-2013 http://forums.usms.org/entry.php?28238-Friday-April-19-2013 Sat, 20 Apr 2013 02:55:01 GMT 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... 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. ]]> fdtotten http://forums.usms.org/entry.php?28238-Friday-April-19-2013 http://forums.usms.org/entry.php?28222-Thursday-April-18-2013 Fri, 19 Apr 2013 00:54:25 GMT 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**... 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. ]]> fdtotten http://forums.usms.org/entry.php?28222-Thursday-April-18-2013 http://forums.usms.org/entry.php?28203-Wednesday-April-17-2013 Thu, 18 Apr 2013 01:14:28 GMT 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... 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. ]]> fdtotten http://forums.usms.org/entry.php?28203-Wednesday-April-17-2013 http://forums.usms.org/entry.php?28177-Tuesday-April-16-2013 Wed, 17 Apr 2013 01:03:54 GMT 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... 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. ]]> fdtotten http://forums.usms.org/entry.php?28177-Tuesday-April-16-2013 http://forums.usms.org/entry.php?28158-Monday-April-15-2013 Tue, 16 Apr 2013 00:09:24 GMT 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... 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. ]]> fdtotten http://forums.usms.org/entry.php?28158-Monday-April-15-2013