I swim, therefore I am

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.