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I swim, therefore I am

Thursday, January 3, 2013

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by , January 3rd, 2013 at 05:41 PM (323 Views)
LCM@FGCU Aquatic Center
Air temp of 74, pool at 80, 98% water clarity.
Sunny with humidity at 69%

Warm up
3x200 FR SKP

*Set 1*
4(5x100 on :20 rest) as

  1. FR - 50 DR/50 Swim BC5
  2. BR - 50 K/50 Swim #2-4 w/snorkel
  3. BK - 50 DR/50 Swim
  4. FLY - 50 DR/50 Swim


*Set 2*
6x200 FR on 3:00 (w/paddles, short fins) desc 1-3,4-6

  • Did 2:23, 2:20, 2:18, 2:21, 2:17, 2:15


*Set 3*
4x400 IM on 1:00 rest

  1. Kick
  2. 50 Kick/50 Swim
  3. 50 Drill/50 Swim
  4. Swim


*Set 4*
4(3x50 on 1:30) desc 1-3 each as 85-95%

  1. Fly - 35, 34, 33
  2. Back - 37, 36, 36
  3. Breast - 43, 42, 40
  4. Free - 34, 32, 31


Warm down:
100 EZ FR

Comments:

  • Set 1 - Basic stroke endurance and technique
  • Set 2 - I have found for myself, that swimming with paddles and fins helps me to swim faster and concentrate on "as best possible stroke technique". Significant strength and endurance development in the legs and arms are also a benefit of strong swimming with paddles/fins. At this point, I feel there is good transference of skills and fitness to swimming freestyle without equipment.
  • Set 3 - I needed to kick and recover from Set 2. By the 400 IM swim, I was feeling OK again and moving through the water well.
  • Set 4 - 3x50 of each stroke with descending effort. Did better than I expected to, so that is always a good way to end the workout.

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Updated January 3rd, 2013 at 06:07 PM by fdtotten

Categories
Swim Workouts

Comments

  1. The Fortress's Avatar
    Completely agree with you about fins and paddles! It does transfer. I like doing AFAP work with fins as well -- gets your body used to going above race pace.
  2. fdtotten's Avatar
    Quote Originally Posted by The Fortress
    Completely agree with you about fins and paddles! It does transfer. I like doing AFAP work with fins as well -- gets your body used to going above race pace.
    Thanks ! While at the moment I am having some fun and hard work doing longer sets and swims with paddles and fins, those activities are also preparing for eventually doing high quality 50s and 100s with paddles/fins, as well as with only fins.

    Having read FAF AFAP Digest blog postings and HIT program information along with trying out a few HIT sets, I believe that AFAP work, such as 100% with fins is a very powerful training method. Another strength and speed development I will be doing is to adapt some of the HIT techniques for sessions in my little 12.5 yard community pool.

    Although my training is primarily distance oriented towards the USMS National OW 5K this April, the training will also include HIT with AFAP type training methods, which are challenging, further refine mental toughness, enhances distance training, and are rewarding to do, but in a different way than distance training.