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I swim, therefore I am

Tuesday, April 9, 2013

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by , April 9th, 2013 at 05:56 PM (2302 Views)
LCM@FGCU Aquatic Center
Air temp 74, Water temp 79
Sunny, humidity at 78%

Warm Up
Dryland bands
200 as 50FR/50BK
200 FR as 25 smooth/25 Fast
400 FR as 50 Smooth/50 Fast

*Set 1*
5x200 FR on 3:00
*2:40, 2:38, 2:37, 2:37, 2:37, :30 rest, right into...

4x50 FR on 1:30
*32-31-31-30, 1:00 rest, right into...

1x1000 FR on 15:00 w/strokemaker paddles
*13:21, right into...

4x50 FR on 1:30
*33-32-31-31, 1:30 rest, right into...

1x400 FR on 6:00, 2x300 FR on 4:30, w/snorkel-agility paddles-fins
*4:52, 3:40, 3:36, 1:00 rest, right into...

7x200 FR on 3:00
*2:36, 2:36, 2:35, 2:35, 2:34, 2:34, 2:33, :30 rest, right into...

4x50 on 1:30
*32-32-31-31

Warm Down
400 FR/BK/BR/Fly EZ
Dryland band resistive & active stretches

Comments
Overall my swimming felt better today and the results are satisfactory. The focus was on the 200 freestyle sets at the start and finish to build pace in second 100, and then swim quality 50s fast with a long six-kick stroke. Swims with the equipment were to focus on best possible technique at fast pace with strong effort. When doing these kinds of multiple swim sets, the equipments needs to be organized and prepared ahead of time for quick transitions between swims.

The results of the final round of 200s on 3:00 are my best this year at that interval, but my HR was high averaging 160-180. I was struggling the last four 200s to keep the my FR stroke functional. But I still managed to swim the final fast 50s in good form using the six-kick to to anchor a longer rotational stroke.

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Categories
Swim Workouts

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