Friday, February 1, 2013
by
, February 1st, 2013 at 06:41 PM (853 Views)
SCY@FGCU Aquatics Center
Air temp of 57, pool at 79, 100% water clarity.
Sunny skies with humidity at 48%
Solo, coach Chuck on deck for Set 1,2&3
Warm up
200 FR DPS ABPT
200 BK as 25 smooth/25 Fast
4x100 Kick IMO by 100
4x50 FR Swim on :50; 33-32-32-30
*Set 1*
5(4x100 on 1:15, 1:20, 1:30, 1:40, 1:15) 1:00 rest per round
- on 1:15 - 1:09, 1:09, 1:08, 1:07 HR130
- on 1:20 - 1:07, 1:07, 1:06, 1:06 HR160
- on 1:30 - 1:06, 1:06, 1:06, 1:05 HR170
- on 1:40 - 1:05, 1:05, 1:04, 1:03 HR180 (took xtra min rest before round 5)
- on 1:15 - 1:06, 1:07, 1:07, 1:06 HR180
300 BK DPS ABPT
400 Fly DPS DR/Swim
300 FR DPS ABPT w/snorkle/agility paddles
*Set 2*
6(3x50 on 40, 45, 50, 40, 45, 50) 1:00 rest per round
- on :40 - 33/33/32
- on :45 - 32/31/30
- on :50 - 31/30/30
- on :40 - 32/32/31
- on :45 - 31/31/30
- on :50 - 30/30/29
100 BR kick w/bd
200 BR as 50 kick/bk,50 Swim
200 FR DPS ABPT
*Set 3*
500 FR for time, no dive
First 100 cannot be faster than 1:10, total time 5:45 or better
- 1:10.4
- 1:08.3
- 1:08.1
- 1:07.0
- 1:06.9 (5:40.7)
300 BK DPS ABPT
*Set 4*
1000 FR Steady State Swim, breath 3rd stroke
300 Fly as 25RA/25LA/25Swim w/snorkle
Warm down
400 FR DPS ABPT
Comments:
Pace control 100s & 50s FR on variable intervals, 500 FR for time w/slowest 100 first. Before 500TT, did band stretches, drank water. No speedwork today, will do bursts and short FAST swims over the weekend.