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I swim, therefore I am

Thursday, January 31, 2013

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by , January 31st, 2013 at 04:34 PM (1327 Views)
SCY@Fort Myers Aquatic Center
Air temp of 73, pool at 79, 100% water clarity.
Dark gray rainy skies with humidity at 85%

Warm up
200 FR DPS ABPT

*Set 1*
300 D Kick as 100/bd, 100/bk, 100/snorkle
300 Fly as 4(50DR-kick w/scull,25 Swim) w/snorkel
4x150 FLY on :30 rest as 2(25RA/25LA/25 Swim) 1,3 w/agility paddles - 2,4 without
4x50 Fly on :30 rest, strong ABPT, 1&3/Agility, 2&4/no Agility

*Set 2*
5x200 BK :10 rest, as 50K, 50DA, 100 Swim w/8-10 SDK, 1-3-5 no Agility, 2-4/Agility
4x50 BK on :30 rest, strong ABPT, 1&3/Agility, 2&4/no Agility

*Set 3*
300 BR Kick as 100/bd, 100/bk, 100/snorkel
2x100 BR on :15 rest as 2(25 Kick/25 Swim) w/snorkel
2x100 BR on :15 rest as 2(25 K-bk/25 Swim)
4x50 BR on :30 rest, strong ABPT, 1&3/Agility, 2&4/no Agility

*Set 4*
1200 FR as 3(100 Scull, 300 Swim) w/snorkel-agility paddles-bouy-tube
steady state swimming ABPT

EZ 100 Fly as (1 RA/1 LA,Swim 3 strokes)

*Set 5*
2(8x25 on :20 rest, 2 each stroke IMO)
do as 12.5 burst,12.5 EZ, ie... 2(12.5 Fly burst/12.5 Bk EZ) IMO etc.

Warm down
400 BK DPS ABPT

Comments:
Recovery, HR 100-140, no intervals, moderate feel good swimming.

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Updated January 31st, 2013 at 05:29 PM by fdtotten

Categories
Swim Workouts

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