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I swim, therefore I am

Monday, April 22, 2013

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by , April 22nd, 2013 at 09:45 PM (412 Views)
LCM@FGCU Aquatic Center
Air temp 68, Water temp 77
Cloudy, humidity at 94%

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*
3(4x50 on 1:30, 1:00 rest)
*33-32-32-32, 31-31-31-31, 30-30-30-30 (round 3 on 2:00)
---200 BK
---Warm shower 5 min
---300 FR w/agility paddles-buoy-tube

*Set 2*
2(3x400 FR on 7:00) desc 1-3 each round, w/agility paddles-tube-buoy
*5:22, 5:19, 5:16 - 5:23, 5:17, 5:15
---200BK
---100 FR as 2(25 kick/scull, 25 CU) w/snorkel

*Set 3*
3(4x50 on 1:30, 1:00 rest)
*33-33-33-33, 33-33-32-32, 32-32-31-30
---200 BK

*Set 4*
2x800 on 13:00, #2 faster than #1
*10:56, 10:49

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

Comments
I swam some harder sets than planned, but the remainder of the training week will be taper and rest. Set 1 nearly finished me at the beginning. I can swim 4x50s on 1:30 holding :32s with a good strong effort and not be wiped out afterwards, but after 4x50s of 31s, and then four more doing 30s, as timed by Coach Chuck, I had to add a five minute hot shower to my recovery afterwards.

While I can swim 5K with a steady six-kick, the quality effort kicking I had to do towards swimming 50 meter times of 31s and 30s made my legs just drained and powerless, and I chose to swim the 400s in Set 2 as pull w/paddles-tube-buoy. Coach Chuck counted SPL of 32 to 34 for some of the 50s doing 31 and 30. Whatever the case the rest of this week is about the 5K OW.

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Categories
Swim Workouts

Comments

  1. __steve__'s Avatar
    Quote Originally Posted by fdtotten View Post
    swimming 50 meter times of 31s and 30s made my legs just drained and powerless
    That was what I feel after a set of fast LC 50's, the legs are officially retired for the day. The upper body seems to recover for more swimming but when the legs say "no" they are serious.

    Quote Originally Posted by fdtotten View Post
    SPL of 32 to 34 for some of the 50s doing 31 and 30
    looking for the smilie with the jaw dropping.

    Enjoy resting up