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I swim, therefore I am

Wednesday, April 17, 2013

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by , April 17th, 2013 at 09:14 PM (562 Views)
LCM@FGCU Aquatic Center
Air temp 76, Water temp 78
Sunny, humidity at 88%

Warm Up
Dryland bands
400 FR as CU swimming
400 FR w/agility paddles-buoy-tube
200 FR as 4(25 Smooth, 25 Fast)

*Set 1*
4(4x50 FR on 1:10)
*35-34-34-34, 34-33-33-33, 33-33-32-32, 32-32-32-32, 1:00 rest, right into...
10x100 FR on 2:00
*1:18, 1:17, 1:16, 1:16, 1:16, 1:16, 1:16, 1:16, 1:15, 1:15
---400 Kick w/fins

*Set 2*
2000 FR w/Agility paddles-buoy-tube
Do as 4(100 Smooth, 200 Strong, 100 Fast)
---200 BR Kick

*Set 3*
5x200 FR on 3:00
*2:40, 2:37, 2:36, 2:36, 2:34

Warm Down
3x300 FR on 1:00 rest w/fins-snorkel
Dryland bands

The goal of swimming the 10x100s and 5x200s was to be at or faster than target 800 M race of 1:18/100.

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  1. __steve__'s Avatar
    Set 1 looks incredible, holding low 30's LC like that while dropping the time throughout. You must have incredible blood lactate processing or something. Just one block of those 50's would make me immobile.

    I can't comprehend set 3 because I don't push that far to the side of aerobics, but I'm sure it's equally as tough or more.
  2. fdtotten's Avatar
    Thanks Steve, this was my first time to swim those times LCM on 1:10 (previous was 1:30-1:20), after of several months of working at it. When starting out, doing 34s feels like 32, but by breaking the 50s at rounds of 4 with at least 1:00 or more of rest, I can recover for another quality effort with good form. With each round as I acclimate to that kind of effort and feel for the pace, for some reason the same effort is a bit faster with each round. But by the last round I will have to push to hold on the pace the last several 50s, as my body begins to feel not only tired but experiencing some neural fatigue, where if I tried to keep going, the stroke simply fall apart.

    The concept behind the set of 200s is to swim at the end of the workout close to the target pace of an 800 or 1500 M swim. After having done the previous strong 50s and 100s sets, then the perspective on the 200s will seem more like swimming the first 50 smooth and building pace/effort each successive 50 where the last one feels close to the effort pace doing the 34-33 50s.