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I swim, therefore I am

Friday, January 25, 2013

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by , January 25th, 2013 at 08:25 PM (678 Views)
SCY@Fort Myers Aquatic Center
Air temp of 64, pool at 80, 100% water clarity.
Sunny skies with humidity at 70%

Warm up
800 Swim as 100 smooth/100 strong

*Set 1*
400 BR K
3x100 BR on :20 RI as 50K-50S with snorkel
2(4x25, 1:00 rest) on :45; 18-17-17-16/17-17-16-16

*Set 2*
400 DK as 100/bd-100/bk
4x75 Fly on 1:15 as 25RA-25LA-25S desc 1-4
6x25 on :45, desc 1-3-4-6; 15-14-13,14-14-13

*Set 3*
400 BK kick, 8 SDK off walls
6x50 Bk on 1:15 desc 1-3,4-6; 34-33-32,33-33-32

*Set 4*
800 FR Steady State swim w/snorkel, paddles

*Set 5*
2(3x50 on 1:15, 1:00 rest) Desc 1-3, Strong 4-6

  1. 29-29-28
  2. 27-27-27

Warm down

Did an early am swim at FMAC since my daughter would be home again today with the stomach virus. Was tempted to do a straight hour swim but I will be doing the one hour postal this weekend and want to be fresh for that. Did all the strokes and some speed work.

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Swim Workouts


  1. The Fortress's Avatar
    Are you swimming solo? You write some really nice workouts.
  2. fdtotten's Avatar
    Thanks, coming from you it is nice to hear. I have lots of admiration and respect for your HIT workouts.

    I swim solo almost all the time. The local USAS and USMS groups provide early am sessions or evening pm sessions that do not work with my professional and family commitments. My workouts are based on previous experiences, what I am reading from the USMS forums & blogs, as well as personal experimentation the last ten months. I also have a coach who I work with once a week or every two weeks who will provide splits and feedback on some of the sets as well as email workout ideas. The focus has been the OW 5K, but when my progress became incremental with mostly distance sets, I added more speed sets because I wanted to swim faster and improve more.