I swim, therefore I am

Wednesday, February 20, 2013

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, February 20th, 2013 at 05:11 PM (343 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.

Updated February 20th, 2013 at 08:22 PM by fdtotten

Categories: Swim Workouts

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Comments

The Fortress - February 20th, 2013 05:30 PM
85% effort is base training? Nicely structured workout, as usual.
fdtotten - February 20th, 2013 08:06 PM
Originally Posted by The Fortress

85% effort is base training? Nicely structured workout, as usual.

Thanks, your comments are always appreciated. I have a long reply...

The context here for 85% is perceived effort in my version of ultra short training at race pace for the distance of 5,000 yards, and later on meters, the approximate 5K distance.

Rather than base pace, I intended race pace training, which for me is both an effort level and target pace for a 5K OW swim. In the pool, that pace is about a 1:06/100 pace over various set blocks and mid distance swims. Doing that pace as swimming an hour straight as Sandy McDonald or Jim McConica can do, is still very far from my capacity, but sustaining that effort and pace over 5000 yards of various sets in a workout is good training.

With a higher intensity type of training, my swimming pace has improved significantly over the last year, as compared to my previous years of lap swimming by volume doing long straight swims with perceived effort of aerobic base pace swimming. Although it needs to be said that one should have an established aerobic base before initiating race pace effort swimming.

Recently I have reintegrated DPS count for tracking my pace efficiency. It requires more effort but keeps my stroke and turns disciplined. Although DPS is more relevant to pool swimming than OW swimming, when I saw the video my daughter took of me swimming freestyle last week, I could not stand how sloppy my turns and stroke have become the last six weeks thinking more of OW swimming at the expense disciplined stroke form needed for pool swimming. When doing OW swims I will be more focused on tempo, strategy, and race conditions versus pool swimming form, but I still want to train as pool swimmer.

Links

http://coachsci.sdsu.edu/swim/bullets/ultra40b.pdf

http://www.pponline.co.uk/encyc/swim...e-training-213

http://www.markallenonline.com/maoArticles.aspx?AID=9

Updated February 21st, 2013 at 06:53 AM by fdtotten