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I swim, therefore I am

Monday, July 29, 2013

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

Warm Up
200 FR
200 BR 2(25K, 75S) w/snorkel
200 BK
200 FLY 2(25K, 25DR, 50S) w/snorkel
4x50 FR on 1:00 desc 1-4 *34-31

*Set 1*
4(4x50 K/fins on 1:15) desc 1-4, rd#1&3-Fly, rd#2&4-FR/snorkel
---200 BR as 2(50K/bk, 50Swim)
2(4x50 on 10 bobs rest) 50 as Block Dive 25 FAST/25 EZ, rd#1-Fly, rd#2-FR
---200 BK
---4x50 BK on 1:00 *40-38

*Set 2*
2(4x150 FR on 3:00)
/rd-#1) 150 as 100 Drill/50 FAST w/fins-snorkel
/rd-#2) 150 as 100 85%/50 FAST w/agility paddles-snorkel
---200 BR as 2(50K/bk, 50Swim)
2(4x50 on 10 bobs rest) 50 as Block Dive 25 FAST/25 EZ, rd#1-Fly, rd#2-FR
---4x50 BK on 1:00 *41-39

*Set 3*
1200 FR as 6(200)
/each 200 as 50CU Steady/50 CU Strong, 50 Build Steady to Strong, 50 FAST

Warm Down
200 BK
2x100 FR SPL-26
4x50 FR SPL-26, Alt/breathing

Comments
Friday and Saturday did 4200 meter sessions including 2,000 meters of quality swimming. Sunday was a dryland rest day along with 1,600 yards of kicking, drills and breaststroke at my 12.5yd HOA pool. Today my dives and breakouts felt stronger and smoother. The 50s DK w/fins are as 25M underwater/25M on the back.

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Categories
Swim Workouts

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