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I swim, therefore I am

Friday, March 8, 2013

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SCY@FGCU Aquatic Center
Air temp 58, Water temp 79
Sunny, blue skies, humidity at 56%

Warm Up
Dryland band stretches 10 min
200 FR DPS-6
4x150 FR on 2:15 as (50K/scull, 50 CU, 50 DPS-6) w/snorkel-agility paddles
300 FR as 6(25 CU, 25 DPS-6)

*Set 1*
8x100 FR on 1:45, desc from 1:15
*1:11, 1:08, 1:07, 1:06, 1:05, 1:04, 1:03, 1:02...right into
8x100 FR on 2:00, desc from 1:10
1:10, 1:08, 1:06, 1:05, 1:05, 1:04, 1:03, 1:03
---200 BK as 4(25K, 25 DPS-6)
---200 FR as 4(25 EZ DPS-6, 25 Strong DPS-7)

*Set 2*
8x100 FR on 2:15, desc from 1:05
*1:05, 1:04, 1:04, 1:03, 1:03, 1:03, 1:02, 1:02
---200 BK as 2(25K, 25DA, 50 DPS-6)
---200 FR as 4(25 EZ DPS-6, 25 Strong DPS-7)
---Dryland band stretches 5 min

*Set 3*
8x100 FR on 3:00, AFAP Best Average
*1:02, 1:01, 1:00, 1:01, 1:02, 1:01, 1:02, 1:01
---200 BK as 2(25K, 25DA, 50 DPS-6)
---200 BR as 4(25K/bk, 25 Swim)

*Set 4*
1x1000 FR on 12:30
*11:44...right into
20x50 FR on :40
*35s/34s/33s

Warm Down
400 IM as 8(25DR or K, 25 EZ DPS Swim)
Dryland band stretches 10 min

Comments:
I have a lot of comments today...read at your own risk of falling asleep!

Coach Chuck was on deck to provide splits and feedback. After swimming through the warmup and halfway through the Set 1 first round of 8x100s, from the pace of 1:05 and faster I could feel the fatigue of a week's worth of quality sets in my arms. It was the same in the Set 1 second round of 8x100s. To make things worse, Coach said on the 100s from 1:05 - 1:02 that the second 50s were 3-5 seconds slower than the first 50. It hurts even more when learning that a painful 1:03 was a 29/34!

My freestyle smooth cruising pace as 1:15/100 progressive to a steady effort pace of 1:10-09/100 is more towards catch-up style with a 4 beat kick, which is how I swim my long swims. For some reason in these 8x100s I was just trying too hard, feeling like I had to make up for my arms feeling tired already. The adjustment was to swim a 200 as 25 with long smooth EZ DPS style stroke, and then a 25 swimming the same stroke only with a strong powerful kick. (It's pretty obvious that I am a lazy flutter kicker and do not like to do hard flutter kicking sets!)

That adjustment made a huge difference mentally and physically. Now I did not concern so much with the final time, but to split evenly or no more than 1 second difference. Beginning with Set 2 100 #1, the first 50 was just moderate effort, smooth and long streamlining from the flipturn into the second 50 doing a strong kick and long firm pull for 32/32-1:05. That felt much better and not as tiring. While I was still feeling worn out from a week of hard swimming, the rest of the 100s were much more bearable with more effective swimming. Sometimes I feel like my swimming journey is a circle, learning and then re-learning what I thought I already knew.

After coach Chuck and the other swimmers he works with have left, I decided to do Set 4. Last year when I did the Master 5K at Miramar Lakes, the last loop of three was the hardest, then swimming the approximate 1000 yard straight line towards the finish chute was mostly an effort to just hold the stroke together and get to land. This year will be different for me, I want to have a strong last loop and a great closing finish, but still take it out strong.

Tired from quality Sets 1-3 as in 1/2 or 3/4 of a 5K OW race, Set 4 was to swim a steady and strong effective 1000 and then pick up the pace with the 20x50s. Well the 1000 was solid, but doing the 50s on 40 trying to hold under 35s was quite a challenge today. But I kept my stroke disciplined and the results are acceptable for now as well as truthful about the preparation I still require to be more ready.

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Categories
Swim Workouts

Comments

  1. StewartACarroll's Avatar
    Frank, another great day in the pool. My sense from reading your blog over the last few months is you are ready physically. You just need to Keep doing what you have been doing and then taper. What's left to do is more on the mental side. Your times are phenomenal both on the short and long distances, you just need to execute at Nationals and you will have an awesome race. Don't over think it, and you'll do great.
  2. fdtotten's Avatar
    Quote Originally Posted by StewartACarroll
    Frank, another great day in the pool. My sense from reading your blog over the last few months is you are ready physically. You just need to Keep doing what you have been doing and then taper. What's left to do is more on the mental side. Your times are phenomenal both on the short and long distances, you just need to execute at Nationals and you will have an awesome race. Don't over think it, and you'll do great.
    Thanks so much for the encouragement. Yes, I should make more effort to not over think it, and just enjoy the challenge of strong training with the mindset of competing for the fun of it at the competitions.