Tuesday, July 9, 2013
by, July 9th, 2013 at 09:37 PM (145 Views)
LCM@FGCU Aquatic Center
Air temp 78, Water temp 78
Sunny, humidity at 70%
900 FR as 6(25RA/25LA/50CU/50Strong)
300 FR Kick as 3(25LS/25RS/50 as 10RS/10LS)
6x200 on :30 rest, SPL 24-26, build by 50 1-4
---100 BR Kick
300 BR as 3(50K/bk, 50Swim)
4x50 BR on 1:20 *46-42
3x200 BK on 4:00 *3:05-2:51
4x50 BK on 1:00 *42-38
300 DK w/snorkel-fins
2x300 Fly as 3(25RA/25LA/50Swim) w/fins
900 FR as 4(25LA/25RA, 50CU, 50Strong SPL/22-24) w/snorkel-agility paddles-fins
10x50 FR on 1:00 w/Bolster paddles-buoy-tube *39-37
4x100 FR SPL/24-26
Mostly moderate swimming with occasional strong bursts focusing on FR DPS, powerful wall push-offs with a strong kicking and tight streamline body shape. Did sets of each stroke with an emphasis on steady smooth EVF into body rotation or undulation driven pull acceleration.
This week is a 3-1/2-1 cycle as Monday-quality, Tuesday-moderate, Wednesday-quality, Thursday-rest (maybe a dry day or very EZ swimming), Friday-quality, Saturday-moderate, Sunday-dry rest.
I restarted doing daily air-squats several weeks ago in my dry-land strength program. After the soreness faded, I can really feel the difference that simple activity makes in swimming and in functional activities around the house. Cannot believe I dropped squats for almost four months!