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I swim, therefore I am

Monday, December 31, 2012

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by , December 31st, 2012 at 02:38 PM (238 Views)
SCY@Fort Myers Aquatic Center
Air temp of 66, pool at 81, 100% water clarity.
Sunny skies with humidity at 63%

*Warm up*
200 FR
6x50 FR K on 1:00 desc 1-3,4-6
4x75 FR P on 1:10 desc 1-4
8x25 FR S on :30 desc 1-4,5-8

*Set 1*
3000 FR Ladder Swim on 1:30/100 base interval; 100-200-300-400-500/1 min rest/500-400-300-200-100
Up ladder - desc pace 100 - 500/Down ladder - 500#2 (@/faster 500#1), desc pace to 100

  • Up: 1:10, 2:17, 3:22, 4:28, 5:37
  • Down: 5:36, 4:25, 3:16, 2:09, 1:02


*Set 2*
1000 BK Swim w/paddles, fins
Steady state swim

*Set 4*
10x50 FR on :45
did 1-5)32-29, 6-7)31-29

Warm down: 100 EZ

Comments:
Had to swim SCY at FMAC over LCM at FGCU this morning due to only possible way to get a workout within our family activities but not swim at the community pool again.

  • Warm Up - Pace work to get ready for Set 1.
  • Set 1 - In this ladder swim, going up the ave 100 pace must be faster each swim to the 500, then the 500 starting down must be at/or faster then first 500 with each swim to the last 100 descending in ave 100 pace.
  • Set 2 - Paddles/fins steady state backstroke is fun and fast, really works the legs.
  • Set 3 - Working to build up more speed in Freestyle.

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Swim Workouts

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