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I swim, therefore I am

Wednesday, February 27, 2013

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by , February 27th, 2013 at 05:04 PM (1635 Views)
SCY@FGCU Aquatics Center
Air temp 68 with cloudy skies, humidity at 88%
Diving pool at 83, 100% water clarity
LCM pool at 78, 100% water clarity.

Warm up (Diving pool)
200 FR DPS
200 FR as 25RA, 25LA, 25CU, 25 Swim DPS-6
600 FR as 2(100 K/Scull,100 Swim DPS-6) w/snorkel
4x25 on :30, Smooth DPS-6 Hypoxic-3, *14s

*Set 1* (Diving pool)
6x200 FR on 3:30, best average
*2:16, 2:12, 2:11, 2:11, 2:10, 2:10
---300 BK DPS-6 Swim

*Set 2* (LCM pool)
6x100 FR on 2:00 w/fins; best average
*59, 58, 58, 58, 58, 58...right into
8x50 FR on 1:00 w/fins; best average
*28, 27, 27, 27, 27, 27, 27, 27
---300 BK as 25K,25Swim

*Set 3*
5x200 FR on 3:30 w/snorkel, agility paddles; best average
*2:11, 2:10, 2:09, 2:09, 2:08
---400 Fly as 4(25DK/bk, 50RA/LA, 25DPS-6 w/SDK-6)

*Set 4*
6x100 Free on 2:30 w/agility paddles, fins; best average
*56, 56, 56, 56, 55, 55...right into
8x50 Free on 1:15 w/agility paddles, fins; best average
*27, 27, 26, 26, 26, 26, 26, 26
---400 FR Steady State w/snorkel, agility paddles, fins

*Set 5*
4x200 on 4:00 w/fins, agility paddles; AFAP best average
*2:01, 2:01, 1:59, 1:58
---300 BR as 50K/bk, 50 Swim

*Set 6*
20x25 on :15 Count, Strong, Hypoxic-2
#1-5 Fly, #6-20 FR

*Warm Down*
600 Swim as 100BK, 100FR
15 min on deck dryland w/bands/stretches

Today I was back to normal with regular resting wakeup HR. Started in the warm water diving pool, then was able to move over the cooler LCM pool after Set 1. I like the freedom of swimming solo, but it's always a challenge to do multiple sets of quality swimming. Just have to focus on one set at a time, swim by swim. After beating up my arms and shoulders today, the session tomorrow will be moderate technically precise swimming each stroke with some strong smooth effort 25s.

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Updated February 27th, 2013 at 05:33 PM by fdtotten

Swim Workouts


  1. The Fortress's Avatar
    Brutal workout! You would definitely have to be firing on all cylinders to lay down those times.
  2. fdtotten's Avatar
    Thanks. This is unchartered territory (waters) for me, the higher intensity is much harder on the body than straight volume yards. Just trying to make it to the next session each day. Last Monday was supposed to be similar type of workout with 500s, but my mind freaked out when I got dizzy and nauseous, so stopping the workout and taking it EZ afterwards and also yesterday helped me to to be ready for today. Registered today for 800M Free and 3K OW in the 2013 Pan American Masters Champs.
  3. The Fortress's Avatar
    Your workout is an excellent example of how high intensity is not just for sprinters.

    You are definitely on target to do well at Pan Ams.
  4. jaadams1's Avatar
    Quote Originally Posted by The Fortress
    Your workout is an excellent example of how high intensity is not just for sprinters.
    Excellent effort on the workout.

    I agree with this. I've wondered for a while why we were doing a lot of our sets on such "slow" intervals, until I began picking up the pace/effort to make them more quality endurance types of swims, and they really helped me out a lot this year.