Wednesday, February 20, 2013
by
, February 20th, 2013 at 05:11 PM (636 Views)
SCY@FGCU Aquatics Center
Air temp of 76, pool at 83, 100% water clarity.
Sunny skies, humidity at 67%
Warm up
200 FR DPS
200 BK DPS
200 FR as 50 K/Scull,50 Swim, snorkel
4x50 on :45 as strong steady DPS-6 (6 cycle count)
*Set 1*
3(4x100 FR 85% on 2:00, 1:00 rest) DPS-6
*1:09-1:07-1:06-1:06, 1:06-1:06-1:06-1:06, 1:06-1:05-1:05-1:05
---300 BK as 50DA/50
*Set 2*
6(2x50 FR 85% on 1:00, 1:00 rest) DPS-6/6.5
*33/32, 32/31, 31/31, 31/31, 31/31, 30/30
---400 FLY as 25DK/bk-25RA-25LA-25DPS Swim
*Set 3*
6(2x100 FR 85% on 1:45, 1:30 rest) DPS-5/6, snorkel, agility paddles
*1:05/1:05, 1:05/1:05, 1:04/1:04, 1:03/1:03, 1:03,1:03, 1:03,1:03
---400 as 200FR Kick/wFins,200 DPS FR/fins
*Set 4*
4(4x50 FR/fins 85% on :50, 2:00 rest)
*30-29-29-29, 29-28-28-28, 29-29-28-28, 29,28-28-28
---200 BR Kick, 100 BR DPS Swim
*Set 5*
6x100 FR 95% on 2:30, DPS-6.5/7
*1:02, 1:01, 1:00, 1:00, 59, 59
---300 Fly/BK as 25DK,25BK-K,25DPS-Fly, 25DPS-BK
*Set 5*
4(5x25 FR 90% on :45, :30 rest) Hypoxic 1, DPS-6
*1-15)14s, 16-20)13s, foot touch timed
Warm down
400 FR/BK EZ ABPT
Comments:
Race (not base) pace as 85% effort FR training with DPS integration. Set 5 speed work focus on efficiency. Warm water is distracting and makes me feel more tired.