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I swim, therefore I am

Monday, February 11, 2013

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by , February 11th, 2013 at 07:20 PM (161 Views)
SCY@Fort Myers Aquatic Center
Air temp of 76, pool at 79, 100% water clarity.
Sunny blue skies with humidity at 65%

Warm up
200 FR DPS ABPT
200 BK as 50/DA, 50 DPS Swim
200 FR w/snorkel
200 FR as k/wScull, 25 STRONG, w/snorkel,agility paddles

*Set 1*
6x400 on 6:00
Negative 200 split w/open turn pushes-offs on 2:20 #1-3(snorkel), 2:15 #4-6(snorkel,agility paddles)

  1. 2:16, 2:15, 4:31
  2. 2:15, 2:13, 4:28
  3. 2:14, 2:12, 4:26
  4. 2:12, 2:11, 4:23
  5. 2:12, 2:10, 4:23
  6. 2:11, 2:09, 4:20

300 BR Kick
200 BK as 50DA/50 DPS Swim
200 FR as DPS

*Set 2*
12x200 3:00
Negative 100 split w/open turn push-offs on 1:15 #1-6(snorkel), 1:10 #7-12(snorkel,fins)

  1. 1:07, 1:06, 2:13
  2. 1:06, 1:05, 2:11
  3. 1:06, 1:05, 2:11
  4. 1:06, 1:05, 2:11
  5. 1:05, 1:04, 2:09
  6. 1:05, 1:03, 2:08
  7. 1:03, 1:00, 2:03
  8. 1:02, 1:00, 2:02
  9. 1:02, :59, 2:01
  10. 1:01, :58, 1:59
  11. 1:00, :58, 1:58
  12. 1:00, :57, 1:57

100 BK DPS
400 FR swim as 4 (50 Smooth, 50 Strong) w/Snorkel, Agility Paddles
400 FR swim as 4(50 Smooth, 50 FAST) w/Snorkel

*Set 5*
2x25 FR on 1:00; 12, 12
2x50 FR on 3:00; 26, 26

Warm down
400 BK/FR by 50 DPS ABPT

Comments:
Base pace block sets towards 5K goal pace FR swimming with a mix of snorkel, agility paddles, and fins. Recovery swims and small speed set. Arms sore and tingly afterwards for several hours, which faded away almost completely particularly with stretching 5-10 minutes throughout the afternoon. This was a hard workout to do solo, swimming with the toys help me to get through it all. At 6x200s - arms are lead...ready to quit, but putting the fins on for the last 6x200s makes it more fun to go fast and motivates me to see sub minute splits, even as the effort becomes more than swimming without the fins.

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Categories
Swim Workouts

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