View RSS Feed

I swim, therefore I am

Wednesday January 16, 2013

Rate this Entry
by , January 16th, 2013 at 02:42 PM (206 Views)
SCY@FGCU Aquatic Center
Air temp of 74, water temp of 80, 100% water clarity.
Sunny, blue skies with humidity at 70%

Warm Up
500 DPS ABPT 50FR/50BK
3x50 FR Kick on 1:00 desc 1-3; 45-44-43
3x50 FR fins/paddles on 1:30 desc 1-3; 26-25-24
3x50 FR on 1:15 desc 1-3; 29-28-27
200 FR ABPT w/snorkel

*Set 1*
6(5x100 FR on 1:40, 1:00 rest)

  1. 1:06, 1:06, 1:06, 1:05, 1:04
  2. 1:05, 1:05, 1:05, 1:05, 1:04
  3. 1:06, 1:05, 1:04, 1:04, 1:03
  4. 1:05, 1:04, 1:03, 1:03, 1:02
  5. 1:00, 58, 58, 58, 57 (paddles)
  6. 56, 56, 55, 55, 54 (paddles/fins)


200 BR as 50K/back, 50S

*Set 2*
4x200 BK on 3:30 desc 1-4

  1. 2:41
  2. 2:35
  3. 2:32
  4. 2:26


*Set 3*
3x100 on :15R BR Kick
3x100 on :15R D Kick
3x100 on :15R BR/Fly by 25

*Set 4*
3x50 FR on 1:30 desc 1-3; 28-28-27

Warm Down
300 FR/BK DPS ABPT

Comments:
Still tired, sore from swimming workouts and dryland weights, but not broken down.

  • Warm Up - ABPT is "As Best Possible Technique".
  • Set 1 - The first four rounds are what I hope will be my 1000 and/or 1650 pace at some point in the next six months. The last two rounds with the toys were to just have a little fun going fast, but they were harder to do than the first four rounds.
  • Set 2 - I have started to learn how to stay in the middle of the lane with the sun in my eyes. I like swimming backstroke, but still waiting for the clips to arrive so I can work on longer SDK off the walls. The SDK skills and conditioning will be a side project to my OW preparation, and if I can do some of it on a daily basis, over time it should improve.
  • Set 3 - Recovery swimming doing strokes.
  • Set 4 - a quick round of strong 50 FR.
  • Warm Down - Really making effort to start and finish workout with DPS and ABPT swimming.

Submit "Wednesday January 16, 2013" to Digg Submit "Wednesday January 16, 2013" to del.icio.us Submit "Wednesday January 16, 2013" to StumbleUpon Submit "Wednesday January 16, 2013" to Google

Categories
Swim Workouts

Comments