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I swim, therefore I am

Monday, April 8, 2013

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LCM@FGCU Aquatic Center
Air temp 68, Water temp 79
Overcast and raining, humidity at 84%

Warm Up
Dryland band stretches 10 min
500 EZ FR DPS
200 FR as 25 smooth/25 Fast
2x100 on 2:00 FR as 50DPS/50Strong, *1:18s
4x50 on 1:00 FR desc 1-4, *36-36-35-34

*Set 1*
4x400 FR on 6:00
*5:30, 5:24, 5:21, 5:19, 1:00 rest, right into...

4x400 FR on 6:00 w/agility paddles-tube-buoy
*5:28, 5:25, 5:23, 5:21, 1:00 rest, right into...

4x400 FR on 6:00 w/snorkel-agility paddles-fins
*5:08, 5:02, 4:56, 4:50
---200 BK
---200 FR Drills

*Set 2*
10x50 FR on 1:30
*33-32-32-31-32-32-31-32-31-30

Warm Down
400 FR EZ DPS
Dryland band stretches 10 min

Comments
Mondays after two days out of the water always feel awkward, but it must just my thinking. My pace for the 400s is not that good yet, but improving. I hope that in the next two weeks I will be able to swim under 1:20/100 pace with no equipment for swimming a FR round of 4-5 x 400s.

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Categories
Swim Workouts

Comments

  1. StewartACarroll's Avatar
    In anyone's book a set of 12x400 is a tough set. Despite not going the times you want yet I would still count that as a great set. Well done Frank.
  2. fdtotten's Avatar
    Thanks for the encouragement. Swimming something like 16x100 LCM on 1:30 holding 1:18 or so, is not as demanding to do, but somehow not as relevant for the 1500 meter race or OW races, as swimming 4x400 LCM on 6:00 at 1:20/100, etc. I really will be diligent to master swimming those 200 to 500 LCM repeats towards efficient stroke and consistent pacing.
  3. knelson's Avatar
    I'm with Stewart. That's a tough set and you did a nice job.
  4. fdtotten's Avatar
    Quote Originally Posted by knelson
    I'm with Stewart. That's a tough set and you did a nice job.
    Thank you for the affirmative comments. It means a lot coming from experienced and successful swimmers like yourself and Stewart.