Tuesday, December 18, 2012
by, December 18th, 2012 at 01:34 PM (347 Views)
LCM@FGCU Aquatic Center
Air temp of 74, pool at 78, 100% water clarity.
Sunny with humidity at 68%
3x500 on 1:00 rest as
50K/50S per 500, 1 each; BR,BK,FLY
3x400 IM on 1:00 rest - desc effort 1-3
10x100 SDK/fins on 1:50
- 1-5 were 1:32-1:30
- 6-10 were 1:31-1:24
5x150 on 2:30 RI 5x100 on 1:45, desc 1-5 each round
FR Pull w/Paddles, tube, bouy
- 150s did 2:00, 2:00, 1:58, 1:57, 1:56
- 100s did 1:19, 1:17, 1:16, 1:16, 1:15
200 EZ FR/BK Swim
LCM pool was much better today as in very clear and cooler. Some other lap swimmers did the toe dip test, and then choose the diving well instead, being warmer, but I was happy. My friend Joel is visiting again from LA, but he has been out of the water recently due to skin mole removal, so today was his first day back in the water.
- Set 1 - still getting used to LCM, as when swimming/kicking on back, there is a lot more sky between the flags.
- Set 2 - the LCM 400 IM is totally different than the scy 400 IM, feels like I am starting all over again.
- Set 3 - I sandbagged up to the last four 100s, as Joel has these surf fins, and even out of shape can zip by me on a good effort.
- Set 4 - It is always a challenge for me to get a fast tempo doing LCM pull w/Paddles, bouy, tube. For that reason I may do regular swimming with paddles, over the pulling, for straight swims over 200s+, but still do FR pulling with paddles in 50s/100s with more rest.
After a weekend of rest, I did drylands last night doing three rounds of my combination strength/core circuit, up from two rounds/4 times weekly, with the goal of being at 4 rounds/4 times weekly by January. As usual, my swimming takes a modest hit from the dryland work, but when doing LCM and the one hour + straights swims, the dryland strength really contributes towards much better performance, stamina, and enjoyment of training, along with a greater sense of overall wellness.