View RSS Feed

I swim, therefore I am

Friday, February 1, 2013

Rate this Entry
6 Comments
by
USMS Memberfdtotten
, February 1st, 2013 at 07:41 PM (552 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

  1. on 1:15 - 1:09, 1:09, 1:08, 1:07 HR130
  2. on 1:20 - 1:07, 1:07, 1:06, 1:06 HR160
  3. on 1:30 - 1:06, 1:06, 1:06, 1:05 HR170
  4. on 1:40 - 1:05, 1:05, 1:04, 1:03 HR180 (took xtra min rest before round 5)
  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

  1. on :40 - 33/33/32
  2. on :45 - 32/31/30
  3. on :50 - 31/30/30
  4. on :40 - 32/32/31
  5. on :45 - 31/31/30
  6. 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. 1:10.4
  2. 1:08.3
  3. 1:08.1
  4. 1:07.0
  5. 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.

Submit "Friday, February 1, 2013" to Digg Submit "Friday, February 1, 2013" to del.icio.us Submit "Friday, February 1, 2013" to StumbleUpon Submit "Friday, February 1, 2013" to Google

Updated February 1st, 2013 at 08:02 PM by fdtotten

Categories
Swim Workouts

Comments

  1. Sojerz's Avatar
    Frank saw GTD > 100 - way to go. Today's sets were awesome.
  2. StewartACarroll's Avatar
    Frank, is it my imagination or did you change the image/avatar on your profile? I never noticed the fly image before. Knowing how observant I am(my wife would obviously disagree on this skill) you have probably always had the image and I have been looking right at it for a while. Either way great image.
  3. fdtotten's Avatar
    Quote Originally Posted by Sojerz
    Frank saw GTD > 100 - way to go. Today's sets were awesome.
    Thank you so much for the encouragement.

    GTD is off to a good start and Jan will most likely be the best month. I doubt I will sustain 100/month. The 2013 GTD goal is 800, 50 over 2012 GTD 750.

    I am encouraged by today's sets. Using small blocks of low rest intervals as broken swims to get more speed towards swimming mid-distance sets. Can swim a strong 5,000 and yet will struggle with 200-500 swims at only a slightly faster pace.
  4. fdtotten's Avatar
    Quote Originally Posted by StewartACarroll
    Frank, is it my imagination or did you change the image/avatar on your profile? I never noticed the fly image before. Knowing how observant I am(my wife would obviously disagree on this skill) you have probably always had the image and I have been looking right at it for a while. Either way great image.
    Yes, the avatar was changed, as I got tired of seeing my face on every forum post. It is a 1994 BW photo at The Olympic Club pool in SF.
  5. Celestial's Avatar
    I like it.
  6. fdtotten's Avatar
    Quote Originally Posted by Celestial
    I like it.
    Thank you!