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I swim, therefore I am

Friday, May 24, 2013

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LCM@FGCU Aquatic Center
Air temp 71, Water temp 78
Partly sunny, humidity at 75%

Warm Up
Dryland bands
500 yds FR Drills, Sculling w/snorkel
500 yds FR w/fins, kicking, drills, SDK
200 LCM FR
300 FR as 3(50 Smooth, 50 Fast)

*Set 1*
400 FR as 4x100 w/:10 rest, each 100 even or negative by 50
37.6/38.1 - 1:15.8
38.6/38.5 - 1:17.1
38.3/37.8 - 1:16.1
38.1/36.9 - 1:15.0 - 5:04.0
---200 BK-FR by 50

*Set 2*
600 FR w/fins-agility paddles as 4(100 smooth, 50 Strong)
---EZ 100
3(4x50 FR on 1:15) Fast w/fins-agility paddles
*29-29-28-28
*29-28-28-29
*28-28-29-28
---200 BK Swim
---200 FR Swim @SPL-28

*Set 3*
3(200 FR on 2:50, 2x50 FR on :50) 200 @800M 2:40 Target pace, 50s @90%
*2:37, 34-33
*2:38, 33-34
*2:36, 33-33

Warm Down
2x300 FR Smooth SPL 26-28
Dryland bands

Comments
The FGCU swim team was still in the LCM pool when I arrived. Started the warmup in the diving pool, and then switched to the LCM pool.

This was a solid workout, and while I was tired afterwards, I recovered very quickly. The 400 FR in Set 1, timed by coach Chuck, was a respectable effort on my part, but I expected to be under 5 min. Once again I enjoyed swimming fast 50s with fins-agility paddles, and I want to do some fast 50s with no equipment to see where I am actually at. I was pleased in the Set 3 that I could still swim under 2:40 after swimming the 50s at a 33-34 pace.

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Categories
Swim Workouts

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