Friday, January 4, 2013
by, January 4th, 2013 at 05:15 PM (255 Views)
LCM@FGCU Aquatic Center
Air temp of 77, pool at 81, 98% water clarity.
Cloudy, showers with humidity at 80%
3x200 FR SKP
2x200 as 2(25 fast/25 smooth), 2(25 smooth, 25 fast)
6(4x50 FR on 1:00, 1 min rest) desc 1-4 as 80%-95%
- 36, 35, 35, 34
- 36, 35, 34, 34
- 35, 34, 34, 33
- 35, 35, 34, 34
- 34, 34, 33, 33
- 31, 30, 29, 29 (w/fins/paddles
200 BK Kick
800 BK Swim as 4(4x50) build effort 1-4
400 DK w/fins
600 FLY w/fins as 50 DR/50 Swim
100 EZ FR
The recent ten days of training have been effective with steady progress in the dryland program and consistent time in the water between three pools; FMAC, FGCU, and Catalina Isle HOA Pool. It was a mix of SCY and LCM, but starting next Tuesday the time in the pool will be almost 100% LCM.
With walking 4 miles each morning this week at Lakes Park with my daughter, dryland training, three days of strong swimming sets including a hard T60 swim, power swimming with fins/paddles, some developmental speed work, it was clear while warming up that I did not have much left.
- Set 1 - Before doing the warm up I was considering 100s - 150s, but changed to 50s, as my recent pool time has been a mix of LCM and SCY where my LCM pacing still needs more steady development. The results show my basic speed is actually progressing, however while doing 35-36 pace at 80% effort is good at this point, it took what felt like 110% to do those 33s. There is no doubt I have a lot of work ahead to build out the pace towards 100s, 150s, and 200s.
- Sets 2&3 - After Set 1, there was nothing left to make any significant effort. But found my feel for the water in the backstroke to sustain a nice flowing rhythm. The Fly was very long and smooth and in that way was fun to do.