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I swim, therefore I am

Friday, February 1, 2013

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by , February 1st, 2013 at 06:41 PM (501 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.

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Updated February 1st, 2013 at 07:02 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!