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I swim, therefore I am

Wednesday, November 7, 2012

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by , November 7th, 2012 at 02:18 PM (221 Views)
SCY @FGCU Aquatic Center
Air temp of 64, pool at 78, 100% water clarity.
Partly cloudy gray skies with humidity at 55%

Focus - Freestyle, Pace

*Warm up*
1x500 FR
6x50 frK
1x400 frP

*Set 1*
10(100 FR swim, 50 K on 2:15)
  • 100 FR Swims; (1-4)1:09-08, (5-8)1:08-07, (9-10)1:06
  • 50 K ave 48


*Set 2*
1x800 DPS FR/BK by 100
2x200 BR K50,S50 w/Snorkel
3x100 Fly as 25 drill, 25 swim

*Set 3*
4(4x50 FR on 1:00, EZ 200)
  1. 30, 30, 30, 29
  2. 30, 29, 29, 29
  3. 29, 29, 29, 28
  4. 29, 29, 28, 28


*Set 4*
1x1000 Pull w/paddles,bouy,tube as:
500 DPS, 500 as 50 smooth, 50 strong

Warm down: 200 EZ DPS FR

Comments:
  • Warmup - The 50 frK were 47-46 (my best so far this training phase)
  • Set 1 - With doing fin swimming yesterday, swimming the 100 pace of 1:08-07 felt more controlled & steady, than as hard effort.
  • Set 2 - Recovery
  • Set 3 - Coach wanted to start at 32, but as I started, doing 30s felt doable without hard sprinting, so I kept at it. However by the 4th round, I was pretty much depleted, Coach cancelled the 5th round (Thank You!)
  • Set 4 - Was able to find my stroke again, and the last 500 felt great.
  • Warmdown - I am really trying to clean up my underwater off the the turns and first breakout stroke, so extra focus there on both the warm up and warm down, while of course trying to best implement during the training sets.

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Updated November 20th, 2012 at 09:51 PM by fdtotten

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Swim Workouts

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