Wednesday, July 3, 2013
by, July 3rd, 2013 at 04:33 PM (216 Views)
SCY@FGCU Aquatic Center
Air temp 85, Water temp 78
Partly cloudy, humidity at 80%
Warm Up SCY
400 FR as 4(50CU/50Swim)
200 BR Kick w/bd
300 BR 3(50K/50Swim) w/snorkel
*Set 1* SCY
6x100 DK as 25RS/25LS/25BK/25SDK BC-0 on 1:30
-with Finis Shooter Monofin
*Set 2* LCM
4x400 FR w/Bolster Paddles-tube-buoy, desc 1-4
---300 BR as 3(50K/bk, 50 Swim)
400 FR as 4(25RA/25LA/50CU) right into...
2x50 FR Strong on :40, *32-31, 1:00 rest
300 FR as 3(25RA/25LA/50CU) right into...
2x50 FR Strong on :40, *32-30, 1:00 rest
200 FR as 3(25RA/25LA/50CU) right into...
2x50 FR Strong to Fast on :40, *31-30
---400 BK w/M-Agility Paddles
400 Fly as 4(25K/25RA/25LA/25Swim) w/snorkel
4x50 Fly on 1:10 w/snorkel, desc 1-4 *38-34
---200 as 2(50BK/50BR)
4x300 FR on 1:00 rest w/L-Agility Paddles-snorkel-fins
Done as 300 = 3(100CU/50SPL-24/100CU/50Fast)
200 FR Smooth
2x100 FR SPL-28
Taking it gradual with the Shooter Monofin to build up ankles and minimize foot cramps with aerobic style sets mixed with smooth underwater SDK 25s. Made strap adjustments on the Bolster paddles in Set 2 to keep them from sliding down and better overall control. These are great paddles as they really facilitate the EVF setup to start the pull. Effort and patience are still required by the swimmer, as the paddles will not magically make it all happen, rather provide the water feel to do it.
Set 3 is an example of my current training trend to do most of FR endurance and aerobic as moderate skill swimming with RA/LA/CU drills and/or 3/4 CU swimming, and then a small amount of efficient high quality speed swimming. I was pleased with the push-off 50s FR results of 32-30. I would rather swim fast as strong and long strokes for a LCM 50 of :30 versus doing a rapid turnover 29 (if I could even do that). When I start out fast tempo, I always slow down during the last 10 meters. When I start out strong with long 3/4 CU strokes and streamlined power kick then shift to more propeller style the last 10 meters, I get faster, more consistent results. Now I need to see if I can do that in swim meets.
I am reasonably confident that I can do a LCM 100 Fly as 50 smooth and then 50 fast. Other than doing a DPS slow fly, I am not sure I can even finish a straight 200 LCM fly. The 50s today were hard work, not that the snorkel makes breathing very easy. Eventually as my Fly stroke becomes more stable in LCM, I will do more stronger 50s and 100s no snorkel with breathing every stroke with every other stroke the last 10 meters.
Recently I obtained the large size Agility paddles to use with freestyle, particularly on the quality speed sets. Today I did Set 5 with them along with the fins and snorkel to do FR drills with a fast 50 at the end of each 300. Swimming fast with the L-Agility paddles and fins is a great way to feel the sense of hydroplaning of top of the water. I look forward to receiving my new Water Gear stiffer and slightly longer fins!
Yesterday I took my daughter to the movie theatre to watch the matinee 3D version of "Man of Steel" (OK-not great) and she left her iPod in there! My wife and I figured out what happen around 9pm, and of course she is always faster than I am as she quickly looked up and called the theatre phone number (while I am still getting the google results), so today the iPod is back safe in my daughter's little hands. My son is on the final leg of his grand summer tour with relatives and friends that included a one week Carnival Caribbean cruise, the Keys, Miami, Orlando-Universal, and then a few weeks in Madison-AL. Meanwhile I was able to replace and install the fan-heatsink in his gaming laptop.
Happy 4th to all!! Safe driving and travel please!