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I swim, therefore I am

Tuesday, November 20, 2012

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by , November 20th, 2012 at 03:55 PM (239 Views)
SCY@FGCU Aquatic Center
Air temp of 62, pool at 81, 100% water clarity.
Sunny skies with humidity at 57%

Warm up:
1x1000 RIMO by 250

*Set 1*
1x1200 IM as 50S(Strong)-50K(Steady)
3 Rounds:
  1. 50 Fly, 50 BK Kick
  2. 50 BK, 50 BR Kick
  3. 50 BR, 50 FR Kick
  4. 50 FR, 50 D Kick


200EZ BK/FR

*Set 2*
10x100 SDK/fins on 1:40
1-5 as 2(25/back, 25/front) min 14-15yd under with flip turns
6-10 as 2(25/front, 25/back) same as 1-5 plus desc 6-10
  • 1-5 did 1:16
  • 6-10 went 1:15 to 1:06


500 BK DPS with compact streamlining turns

*Set 3*
4x150 on 3:15 as 100 sculling, 50 FR Swim strong
  • on 50s did 30s


*Set 4*
3(4x50) on 1:00 RIMO
  • FR - 31, 30, 29
  • BR - 42, 42, 41
  • BK - 37, 35, 34
  • FLY - 36, 34, 33


*Set 5*
3x150 on 2:15, 3x100 on 1:30
Pull with Bouy, Paddles, Tube
  • 150s - 1:48, 1:42, 1:40
  • 100s - 1:10, 1:08, 1:07


Warm down: 200 EZ Swim

Comments:
  • Warmup - Again the water was warm, but did not feel as warm as yesterday.
  • Set 1 - Worked the turns, underwater transitions.
  • Set 2 - Started out moderate, but was able to build to strong effort.
  • Set 3 - Have not done sculling in ages, and it showed today, as doing :30/50 felt like doing :27.
  • Set 4 - During the second round I was wandering all over the lane, then really made an effort to relax arms on recovery and keep stroking smooth - and was able to drop the times a bit.
  • Set 5 - Gradually building up my pulling strength, but it always takes at least about 200 yds before I begin to establish a consistent pulling rhythm.

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Updated November 20th, 2012 at 04:49 PM by fdtotten

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Swim Workouts

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