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I swim, therefore I am

Wednesday, March 20, 2013

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by , March 20th, 2013 at 03:48 PM (476 Views)
LCM@FGCU Aquatic Center
Air temp 76, Water temp 79
Cloudy, then sunny, humidity at 67%

Warm Up
Dryland band stretches 10 min
200 FR DPS
400 FR as 4(50 kick/scull, 50 CU) w/snorkel
400 FR as 4(50 Smooth, 50 strong)
4x50 FR on 1:00 *36-35-35-34

*Set 1*
1x1000 FR on 1:00 rest, as steady state w/snorkel-fins-agility paddles, right into...
10x100 FR on 2:00 at target 800 M pace
*1:13, 1:16, 1:16, 1:16, 1:17, 1:16, 1:17, 1:16, 1:17, 1:16, right into...
4x50 FR fast on 1:10, *33, 32, 33, 32
---400 BK as 4(50K/SDK-8, 50 Swim SDK-6)

*Set 2*
8x100 FR on 2:30 at target 400 M pace
*1:13, 1:14, 1:14, 1:15, 1:14, 1:14, 1:14, right into...
4x50 FR fast on 1:20, *32, 32, 33, 32
---400 FR w/snorkel-fins-agility paddles

*Set 3*
6x100 FR on 3:00 best average
*1:12, 1:11, 1:13 - 1:12, 1:11, 1:11
(Took extra minute rest between #3 & 4)
Skipped 4x50 FR

Warm Down
1000 FR EZ
Dryland band stretches 10 min

Comments:
Just as before, the first day of LCM was a shock to the body. My pacing was erratic and the pain started right away during set 1 as that second 50 is a long ways when doing the 100s. I was under target 800 pace (#2-10), a little over target 400 pace, and I failed the 100 best average, which at that point I just wanted it all to end. My arms & legs took a beating so in full recovery mode today and tomorrow. Now I have a starting point for LCM and it is 'full steam ahead' from here.

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Swim Workouts

Comments

  1. pwb's Avatar
    I would say that is a darn good effort for the first day of LCM. It is amazing how much more actual swimming you have to do; for some strokes, LCM almost feels like a different sport vs SCM or SCY.
  2. fdtotten's Avatar
    Quote Originally Posted by pwb
    I would say that is a darn good effort for the first day of LCM. It is amazing how much more actual swimming you have to do; for some strokes, LCM almost feels like a different sport vs SCM or SCY.
    Thanks! I should have mentioned that I am actually satisfied with today's results, which are much further along than I was at this time last year.

    You are so right about the difference. I expected the session today to be hard, almost as if starting from the beginning after a long break. Yet I was still complaining about feeling muscle fatigue in a completely different way, more painful than most any SCY workouts. At least I got the first LCM workout out done, and after plugging away for a week or more, there may be enough adaptation to make quality LCM sets more bearable.
  3. StewartACarroll's Avatar
    I swam long course twice while visiting the uk and had a similar experience. With that said I think it's even more important to concentrate on long and strong stroke work. I found my strokes shortened as I got tired on my first workout, but concentrating on the second it was much better. Don't over do it, but keep up the great work.
  4. fdtotten's Avatar
    Quote Originally Posted by StewartACarroll
    I swam long course twice while visiting the uk and had a similar experience. With that said I think it's even more important to concentrate on long and strong stroke work. I found my strokes shortened as I got tired on my first workout, but concentrating on the second it was much better. Don't over do it, but keep up the great work.
    Yes I agree, long and strong stroke work is an efficient way to reset from SCY to LCM based training. I discovered during last year's LCM training to dig in with long and strong strokes when finishing those quality swims. Yet, it seems that I will need to re-adapt again to that kind swimming.