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I swim, therefore I am

Monday, July 8, 2013

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LCM@FGCU Aquatic Center
Air temp 80, Water temp 78
Sunny, humidity at 68%

Warm Up
400 FR as 4(50CU/50Swim)
200 BR Kick w/bd

*Set 1*
1200 FR as 4(200 Steady, 100 Fast)
---100 BR Kick
---3x100 FR as 3(25RA/25LA/50CU) w/agility paddles-fins-snorkel

*Set 2*
4(4x50 FR on 1:10, 1:00 rest) 80-85% as strong DPS w/agility paddles-fins
---300 BK

*Set 3*
2(4x100 FR on 3:00) as 2x50 on :50 (85%/95% by 50)
*34-30, 33-30, 33-29, 33-29
*33-39, 33-30, 33-30, 33-29
---400 BK

*Set 4*
1200 FR as 4(300 Steady, 100 Strong) w/snorkel, agility paddles, tube, buoy

Warm Down
200 FR Smooth
2x100 FR SPL-28

I did recovery swimming sessions on Thursday, Friday and Saturday with Sunday off. Today I was more ready to swim a quality workout again. My focus in Set 2 was to swim fast with smooth and long tempo. The time results were solid, but I began to tire out towards the last round. In Set 3 I was trying to swim the second 50 with as best possible technique at 95% or near max effort. The 50s in Set 3 were grouped as 100s, not as broken 100s, rather as pace effort simulations that I would like to accomplish in broken 100s and a straight 100 swim.

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Swim Workouts


  1. mcnair's Avatar
    Looking at that third set makes me realize I probably need to be doing more sets with negative split work myself... that's something I think I've totally neglected. Great effort in the heat and humidity too!