Wednesday, March 6, 2013
by, March 6th, 2013 at 04:33 PM (766 Views)
SCY@FGCU Aquatic Center
Air temp 67, Water temp 79
Dark clouds, windy with intermittent rain, turning to...
Blue skies, sunny and calm
Dryland band stretches 10 min
200 FR DPS-6
600 FR 3(50K/scull, 50 CU, 50 DPS-6) w/snorkel
4x50 on :45 desc 1-4 *32-31-30-29
5x200 on 3:00, desc 1-5
*2:14, 2:12, 2:10, 2:09, 2:08
---300 as 50BK/50FR DPS-6
4x200 on 3:00, desc 1-4
*2:13, 2:11, 2:09, 2:07
---300 as 50 BK kick, 50 FR Swim
3x200 on 3:00, desc 1-3
2:11, 2:09, 2:07
---300 FR w/snorkel-agility paddles
2x200 on 3:00
---200 as 50BK-DA, 50BK DPS-6
---Dryland band stretches 5 min
T60 FR Swim, simulate OW start and finish
Time starting 500, strong steady state swimming (no lap count), time 500 finish.
200 FR DPS-6
I had a choice to do Sets 1-4 twice (second round w/toys) or either a T90/T120. None of the options were a compelling choice and heavy rain appeared to be imminent.
FCGU Coach Neil had a group of swimmers doing a workout but lanes were available, he looked at my workout and then put me in a lane next to a lane with a freshman walk-on distance swimmer who did sets 1-4 with me. I had to work so hard all the way to try to stay close to her as she was finishing about 2-3 seconds ahead of me.
After Set 4, I did not think I could manage another round, and since the college swimmers were leaving, I chose to do a T60, timing the first 500 and the finishing 500. I am glad I did it, because I had not done an hour straight swim since early January. I feel stronger in the water from doing quality swimming sets, but I still need to get in some longer straight swims more often in preparation for the USMS National 5K in Lake Miramar April 27.
My arms ached so much for about two hours afterwards, then calmed to nearly normal with an assortment of recovery activities, food and liquids. The dark clouds that seemed about to unleash the next 40 days of rain simply went away and the sun was shining with blue skies, birds singing, etc., when I started the T60.