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I swim, therefore I am

Friday, March 22, 2013

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by , March 22nd, 2013 at 02:45 PM (192 Views)
LCM@FGCU Aquatic Center
Air temp 73, Water temp 79
Partly Sunny, humidity at 67%

Warm Up
Dryland band stretches 10 min
200 FR DPS
400 FR as 4(50 CU, 50 DPS) w/snorkel-agility paddles
200 FR as 4(25 Smooth, 25 strong)
4x50 FR on :50 *38-37-37-36

*Set 1*
5x200 on 3:30, build by 50
*2:38, 2:36, 2:34, 2:32, 2:32, right into..
4(6x50 on :50, 1 min rest)
*(1)37s, (2)37s, (3)37s, (4)36s
---200 BK as 2(50DA,50Swim)
---200 BR as 4(25K/bk, 25 Swim)

*Set 2*
5x200 on 4:00, build by 50, w/snorkel-agility paddles
*2:32, 2:30, 2:29, 2:29, 2:28, right into..
4(6x50 on 1:00, 1 min rest) w/snorkel-agility paddles
*(1)35s, (2)35s, (3)34s, (4)33s
---200 BK as 2(50 BK/50 FR DPS)
---300 FLY as 2(50DK/bk, 50RA/LA, 50 Swim DPS)

*Set 3*
5x200 on 4:00, build by 50, w/snorkel-fins-agility paddles
*2:25, 2:23, 2:21, 2:21, 2:20, right into..
4(6x50 on :50, 1 min rest) w/buoy-tube-agility paddles, 3rd stroke breath
*(1)39s, (2)38s, (3)37s, (4)37s

Warm Down
300 FR/BK EZ
Dryland band stretches 10 min

Comments:
Did the 200s as build-by-50 with emphasis on the best effort, tempo, steady kick, and long-strong form on the final 50 of each one. The focus was not best possible fast final times, it was even pacing, quality stroke technique with quality effort, and to descend the final time from first one.

It continues to be a chore to adapt doing LCM swimming, as swimming the 200s with snorkel-fins-paddles takes a lot of concentration to just hold as a best possible stroke technique while legs/arms are aching plus really wanting more air halfway through the 3rd 50 into the 4th 50 with increasing urgency so that the final 50 just cannot end soon enough.

Even as I whine about this first week of LCM swimming, progress is being made and I really like swimming LCM over SCY. It is fun to pull with the tube-buoy-paddles because it gives my legs a break and is more like the way I swim open water.

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Updated March 22nd, 2013 at 02:56 PM by fdtotten

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Swim Workouts

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