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I swim, therefore I am

Friday, April 19, 2013

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by , April 19th, 2013 at 10:55 PM (585 Views)
LCM@FGCU Aquatic Center
Air temp 78, Water temp 78
Sunny, humidity at 84%

Warm Up
Dryland bands
400 FR as 4(25RA-25LA-50CU)
400 FR as DPS 4(50 Smooth, 50 Strong) w/snorkel
200 FR as 4(25 CU 25 Fast)

*Set 1*
4(4x50 on 1:20, 1:00 rest)
*35-34-33-32, 33-32-32-32, 32-32-32-31, 32-32-32-32, 2:00 rest, right into...
6x100 on 2:30, swim as 1st 50 in :38, negative split 2nd 50
*1:15, 1:14, 1:13, 1:14, 1:12
---200BK
---200 Fly as 2(25RA/25LA/50 DPS)
---100 FR as 2(25 kick/scull, 25 CU) w/snorkel

*Set 2*
1000 FR on 15:00 w/agility paddles-buoy-tube
*13:38 right into...
4(4x50 FR on 1:00, 1:00 rest) w/fins
*32-31-30-30, 31-30-30-30, 31-31-30-30, 30-30-30-29
---200 Bk
---100 FR DPS

*Set 3*
2(5x100 FR on 2:00, 1:00 rest) w/agility paddles-buoy-tube
*1:18, 1:17, 1:16, 1:16, 1:16 - 1:18, 1:17, 1:16, 1:16, 1:15

Warm Down
400 FR as 4(50CU/50DPS) w/fins-snorkel
Dryland bands

Comments
Finished the week with quality swimming in preparation for a moderate taper next week leading into the OW 5K swim at Miramar Lakes.

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Categories
Swim Workouts

Comments

  1. __steve__'s Avatar
    Frank, how many strokes are you taking on the 50's and what kind of breathing pattern?

    Good luck with your taper and 5 K!
  2. fdtotten's Avatar
    Quote Originally Posted by __steve__
    Frank, how many strokes are you taking on the 50's and what kind of breathing pattern?

    Good luck with your taper and 5 K!
    Thanks Steve, I really appreciate your comments. I have not taken SPL counts for the 50s, but I will and let you know. What I am doing on those 50s is a six kick stroke with half CU arm cycle striving for a sustainable speed for a 100 and someday a 200.

    ---added 4/20/2013---
    The 50 M breathing pattern for the first 25 is each third stroke, second 25 tends to be 2-3 left side alternate with 1-2 right side. This is also the case for 100/200s, and then for long swims it will be something like 3-4 left side with 1-2 right side.
    Updated April 20th, 2013 at 05:34 PM by fdtotten (to state breathing pattern)
  3. __steve__'s Avatar
    Thanks, I'm certain you will excel in any distance. I would like to ask your opinion on stability paddles. It appears you are also very disciplined with form and I am curious of your opinion with paddle use for this. I have never tried them before and feat their use may irritate joints, but could they point out unseen errors in propulsive movements?
  4. fdtotten's Avatar
    Actually Steve, I have always considered your posts to reflect discipline and focus on swimming excellence. You may be interested to know that even as I am preparing for distance events, I also feel there is a Sprint and IM capacity within me somewhere and eventually I may take a season or two and train with an emphasis on the HIT program as master-sized by Fortress, sprinter extraordinaire.

    Are you referring to a specific kind of stability paddle, or are they very large paddles? My internet search did not turn up anything other than product copywriting describing various features of paddles facilitating 'stability'. My sense in general is that paddles of any size can amplify both the flaws and strengths of one's pull, more so for the larger paddles. So particularly when using paddles of any kind, the swimmer must pay close attention to stroke technique.

    The general protocol for how I use paddles;

    • With early season workouts, long swims, and all four strokes, the paddle size should be about the same or no more than slightly larger than hand size. Larger size paddles if used, should be primarily for a short term specific reason and preferably supervised by an accredited, experienced coach.
    • Precondition paddles usage with EZ swims and/or swim part of warm ups as technique practice first then gradually building up to training sets, and within any workout, swim with paddles slowly before going faster.
    • Vary the use of paddles as in whole stroke swimming, pulling, sculling, drills, strokes of FR-BK-BR-Fly as able or useful, and also with fins of choice. I also like to use paddles with the snorkel for additional workout variety with focus on stroke technique and overall form without the side breathing.
    • While swimming with paddles may be useful for some strength and endurance component, my primary purpose is to stimulate the nervous system, so the usage should not casual or sloppy, but done with a careful mindful focus on stroke technique, form, and precision.

    For myself I have always used medium sized paddles because while I am 6' tall, my hands (6.8" circumference) and feet (size 8) are very small. Until recently I used a pair of 1980s pink rectangle Speedo paddles, and now I am swimming with the medium size Agility Paddles that have a thumb hole rather than straps. I find these agility paddles more conductive to intuitive feel for an effective stroke technique that transitions well towards swimming with no equipment as well as with my old paddles.
  5. __steve__'s Avatar
    I misstermed "stability" for "agility". Thank you for the information. I may get a pair of agility paddles