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I swim, therefore I am

Tuesday, February 12, 2013

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by , February 12th, 2013 at 05:44 PM (118 Views)
SCY@FGCU Aquatics Center
Air temp of 75, pool at 79, 100% water clarity.
Sunny skies with humidity at 64%

Warm up
800 RIMO by 200
200 IM as 25 Smooth, 25 strong

*Set 1*
200 as 25DK,25DK/scull, w/snorkel
5x100 Fly on 1:45 as 25DK/scull, 25 Swim, w/snorkel
5x100 Fly on 1:30 as 25RA/LA, 25 Swim, w/snorkel/agility paddles
6x50 Fly on :50, desc 1-3,4-6; did 34-33-31,33-32-30

300 EZ BK as 25DA, 25 Swim DPS

*Set 2*
5x100 BK on 1:40 as 25DA/25Swim
10x50 BK on :50 desc 1-5,(6-10 w/agility paddles)
35-34-34-33-33,34-33-32-32-31

400 EZ FLY as 4(25DK/bk, 25/RA, 25LA, 25 Swim)

*Set 3*
200 BR Kick w/bd
300 BR as 4(25K/50Swim) w/snorkle
10x50 BR on 1:00, desc (1-5 w/snorkel), 6-10
41-41-40-39-39,40-39-39-38-38

*Set 4*
4x500 FR on 6:00 w/snorkel, agility paddles
5:51, 5:50, 5:49, 5:48

*Set 5*
4x50 FR on 1:00 rest, ABPT DPS, 1 breath per/25

Warm down
400 FR/BK DPS ABPT

Comments:
While not a recovery workout, still a moderate session with IM warmup, Stroke drills and pace swimming in Fly, BK, and BR. Even pace 2000 FR swim as 4x500. 200 yard BC set. Minor shoulder tenderness being minimized with band work and stretches. Gradually bringing back dryland weight-stack strength work 2-3 days a week after my daily core dryland sessions.

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Swim Workouts

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