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I swim, therefore I am

Thursday, November 1, 2012

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by , November 1st, 2012 at 05:47 PM (242 Views)
SCY@Fort Myers Aquatic Center
Air temp of 66, pool at 80, 100% water clarity.
Cloudy skies with humidity at 63%

IM - Stroke Technique, Endurance Base

*Warmup*
3x400 with 1min rest
  1. 400 RIMO Swim
  2. 400 RIMO Kick
  3. 16x25 on :30, 4x25 each stroke IMO


*Set 1*
3(3x200 IM on 4:00) done as:
  1. 4x50 K IMO on 1:00
  2. 1x200 IM on 4:00
  3. 8x24 S IMO (2x25) on :30


*Set 2*
5x200 FR on 4:00, as
2(2x25 on :25, 1x50 on :50)

*Set 3*
1x1000 IM Swim as: (EZ 100, desc effort towards 25)
  1. 100 FLY, 75 BK, 50 BR, 25 FR
  2. 100 BK, 75 BR, 50 FR, 25 FLY
  3. 100 BR, 75 FR, 50 FLY, 25 BK
  4. 100 FR, 75 Fly 50 BK, 25 BR


Warm down: 100 EZ

Comments:
  • Not much energy today.
  • W/up - Ave pace on 25s: fly/16, bk/17, br/20, fr/15
  • Set 1 - Legs need work, ave 50 K pace: fly/49, bk/53, br/53, fr/52, IMS were 2:45-40, 25s slightly faster then warm up
  • Set 2 - Trying to re-acclimate my FR stroke to faster swimming pace: 25s/15, 50s/32-31, steady strong tempo, but not a sprint
  • Set 3 - IMO turns, desc 100-25 ladder 4x250.

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Swim Workouts

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