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I swim, therefore I am

Friday, February 22, 2013

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by
USMS Memberfdtotten
, February 22nd, 2013 at 07:30 PM (836 Views)
SCY@FGCU Aquatics Center
Air temp of 76, pool at 78, 100% water clarity.
Sunny skies, humidity at 62%

Warm up
200 FR DPS
200 FR as 50 K/Scull,50 Swim DPS-6, snorkel
200 FR as 25RA, 25LA, 25CU, 25 Swim DPS-6
4x50 on :45 as strong steady, DPS-6

*Set 1*
6x100 FR-Strong on 2:00
*1:06, 1:05, 1:05, 1:05, 1:05...right into
10x50 FR-Strong on 1:00
*30-30-31-30-30-32-30-30-29-29
---300 BK as 50DA/50 Swim
---200 FR DPS-6 w/snorkel

*Set 2*
6x100 FR-Fast on 2:15 w/snorkel
*1:04, 1:04, 1:04, 1:03, 1:03, 1:03...right into
8x50 FR-Fast on 1:10 w/fins
*27-27-27-27-27-26-26-26
---300 BK as 25DA/50 Swim
---200 FR DPS-6

*Set 3*
6x100 FR-AFAP Best Average on 2:30
*1:02, 1:01, 1:01, 1:01, 1:00, 1:00...right into
8x50 FR-AFAP Best Average on 1:20 w/fins, agility paddles
*26-26-25-25-24-24-24-23
---300 BK as 25k/SDK-8, 25SDPS-6
---400 BR as 25K/bk, 25DPS-6
---600 Fly as 8(25RA, 25LA, 25DPS-6 w/SDK-6)

*Set 4*
20x25 on 20 count rest
#1-5 Fly Strong w/SDK-6, DPS-6, Hypoxic 0
#6-20 FR Strong w/DPS-6, Hypoxic 0

Warm down
600 FR DPS ABPT w/snorkel

Comments:
Quality FR sets with 500+ yards warm down swims. Did not have much speed in Set 3-6x100s partly from having thigh cramps after Set 2. About halfway through the Set 3-8x50s FR w/fins/agility paddles I stumbled upon a way to go faster with 24s finishing with 23. Shoulders, arms and legs will need plenty of recovery activity today, evening, and during the weekend.

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Categories
Swim Workouts

Comments

  1. StewartACarroll's Avatar
    This was one heck of a long tough workout. Some great quality work Frank, keeping pushing hard but look after yourself, don't over do it.
  2. fdtotten's Avatar
    Quote Originally Posted by StewartACarroll
    This was one heck of a long tough workout. Some great quality work Frank, keeping pushing hard but look after yourself, don't over do it.
    Thanks Stewart for your comments.

    I completely agree about being careful to not over do it. There are times afterwards when my arms and shoulders are really aching, I wonder if it was too much. At times it is hard to sense what is age related or just from the hard work. So far with ongoing stretches, bands, protein, massages, I have endured to this point. The longer session warm ups along with extended warm downs after each set also contribute to better performance during the session as well as part of the recovery process.

    When the quality set days increased to three sessions weekly, I did make an adjustment by using the agility paddles less, reducing the heavy weight stack station of my dryland circuit to one round each two times weekly, shifted to more reps of lighter weight standing bent elbow lat pulldowns, but still do all the body core activities.

    If I do a lot of strong sculling & swimming with paddles in the same session including quality work with paddles, then I become overly sore degrading my training capacity. So the trade off is sculling without paddles (as daily sculling helps me sustain better feel in the water), but using the paddles with the snorkel and/or fins on some quality sets.

    And the bottom line is that whatever the discomforts may be, the motivation of improving, getting faster, winning some races, and perhaps becoming more mentally adapted to training hard makes it all worth it, as long as I do not get sick, injured, or impact my family life too much!