Thursday, February 21, 2013
by, February 21st, 2013 at 06:27 PM (411 Views)
SCY@FGCU Aquatics Center
Air temp of 76, pool at 78, 100% water clarity.
Sunny skies, humidity at 62%
200 FR DPS
4x100 FR on 1:45 as 50 K/Scull,50 Swim DPS-6, snorkel
4x100 FR on 1:45 as 25RA, 25LA, 25CU, 25 Swim DPS-6
4x50 on :45 as strong steady, 4SDK, Hypoxic-2 per/25
5x150 FR on 2:10, DPS-6, desc effort each 150 by 50, snorkel, agility paddles
*1:50, 1:45, 1:41, 1:40, 1:40, then right into...
5x100 FR on 1:30, DPS-6, negative by 50
*1:08, 1:07, 1:07, 1:07, 1:06
---300 BK as 50DA/50
300 DK w/bd
300 Fly as 4(25RA, 25LA, 25 Swim) w/snorkel
300 Fly as 25 DK/bk, 25 Swim w/SDK-6, strong DPS-6
4x50 Fly on :30 rest as 25/3K-Fly, 25 Fly w/SDK-6, strong DPS-6
200 BK K/SDK-8
300 BK as 50DA/50SDK-6,DPS-6
300 BK AS 25k/SDK-8, 25SDK-6,DPS-6
4x50 BK on :30 rest as 25SDK-8/Strong DA, 25SDK-6,Strong DPS-6
200 BR Kick/bd
200 BR Kick/snorkel
400 BR as 25K, 25DPS-6, w/snorkel
4x50 BR on :30 rest as 25 double pulldowns, 25 strong DPS-6
16x25 on :20 rest, IMO by 4 each stroke
85-90% quality effort with relevent DPS, SDK, and Hypoxic-1/2
1000 FR DPS ABPT
Moderate recovery and base aerobic session with focus on stroke form, SDK, DPS, some hypoxic. Water temp much better today!...and if the same tomorrow, there will be excellent potential for quality swimmming.
When looking at recent videos for Fly and Breast, I saw too much over-swimming ie, undulation, head motion, forward extension resulting in feet out of the water. Made adjustments towards simplification and flatter stroke form. My lower back is flexible and I need to remember not to over lift the hips with the undulation.