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I swim, therefore I am

Thursday, April 4, 2013

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LCM@FGCU Aquatic Center
Air temp 76, Water temp 79
Cloudy, humidity at 91%

Warm Up
Hot shower 10 min
Dryland band stretches 10 min

*Set 1*
4(200 FR on 3:00, 2x100 FR on 1:30, 4x50 on :50)
*2:52, 1:24, 1:23, 40-39-39-38
*2:46, 1:22, 1:22, 39-39-38-38
*2:45, 1:22, 1:22, 40-39-39-38
*2:44, 1:21, 1:22, 39-38-38-38, right into...

4x300 FR on 4:40
*4:15, 4:10, 4:08, 4:06, right into...

4(3x100 on 1:30, 4x50 on :50)
*1:23, 1:22, 1:21, 38-38-39-38
*1:22, 1:22, 1:22, 38-38-38-38
*1:21, 1:22, 1:21, 38-37-38-37
*1:21, 1:21, 1:20, 38-37-37-37
---200 FR Kick
---200 BK

Warm Down
1000 FR as steady state swim w/fins-snorkel-agility paddles
Dryland band stretches 10 min

Comments
Broken 5600 FR swim with no water warm-up to simulate possible race conditions. Intended to do 5000, but for some reason had water in my brain and did four rounds of Set 1 instead of three. I will do the next broken 5000 swim without 50s or on :45, and the 300s on 4:30, either this weekend or next Tuesday.

Without warmup the first 200 felt like an effort of 2:30 although it was slow at 2:52. Did one OW sighting every other 50. The results today are more a realistic snapshot of my current readiness for a 5K OW swim. If I can hold around a 1:24/100 meter pace for the 5K swim, that would be in the 1 hour-10 minute range, as compared to my 2012 swim of 1 hour-18 minutes.

The 2013 Miramar Lakes 5K OW course will be a one lap 5K swim versus the three lap loop 2012 swim. As someone who has never raced with jammers, I am not yet convinced they will make any significant difference, but I will certainly wear them on race day for I need all advantages I can get.

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Updated April 4th, 2013 at 06:34 PM by fdtotten

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Swim Workouts

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