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I swim, therefore I am

Friday, November 2, 2012

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by , November 2nd, 2012 at 04:07 PM (247 Views)
SCY @FGCU Aquatic Center
Air temp of 66, pool at 78, 100% water clarity.
Sunny blue skies with humidity at 49%

Focus - Freestyle, Pace, Endurance Base

*Warmup*
1x500 Free - last 200 build by 50
10x50s FR K on 1:00 - held 51

*Set 1*
1x1200 FR broken pace set as
12(2x25 on :30, 1x50 on :45)
Results;
  • 1-3 25s@16, 50s@:34
  • 4-6 25s@15, 50s@:33
  • 7-9 25s@15, 50s@:31
  • 10-12 25s@14, 50s@:30



*Set 2*
3x200s on 4:00 do as
50Dr,50S: one each, Fly, Bk, Br

*Set 3*
1x1200 FR broken pace set as
4(3x100 on 1:30, :30 rest)
Results:
  1. 1:12, 1:09, 1:07
  2. 1:11, 1:09, 1:06
  3. 1:10, 1:09, 1:06
  4. 1:10, 1:08, 1:05


*Set 4*
1x1000 FR Swim, done as
2(300 Smooth, 200 Strong, 100 Fast)

Warm down: 100 EZ

Comments:
  • Moderately sore/stiff, still adapting from the initial interval pace sets earlier this week.
  • Set 1 - Continuation of pace adaptation in preparation for straight 200s, 300s in future weeks.
  • Set 2 - Recovery
  • Set 3 - I will do this set or a variation several more times, then drop the interval to 1:20 for awhile hopefully leading to 1:15 sometime in Q1 2013.
  • Set 4 - What I like to do best, straight swim changing pace.

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Updated November 2nd, 2012 at 05:12 PM by fdtotten

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Swim Workouts

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