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I swim, therefore I am

Wednesday, July 31, 2013

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LCM@FGCU Aquatic Center
Air temp 74 Water temp 78
Sunny, humidity at 66%

Warm Up
Bands
200 FR
200 FR DR w/snorkel
200 as 4(25 FR FAST/25 EZ BK)
200 Fly DR w/snorkel
2x100 Fly on 1:00 rest, 100 as 2(25DK/bk, 25Swim)
4x50 Fly on 1:15, 50 as 25 FAST/25 EZ BK

*Set 1*
3(6x50 FR on 1:20) #1-2, 4-5 CU-Strong, #3-6 Fast
*35-34-31-34-34-30
*35-35-30-34-35-30
*34-34-31-34-34-30
---100 Bk
6x50 on 10 bobs rest, 50 as (25 Block Dive FAST, 25 EZ) 2FR/2Fly/2FR
---200 BK

*Set 2*
4x300 FR on 1:00 rest, 300 as 2(50 Steady/50 Strong/50 Fast) w/agility paddles-tube-buoy-snorkel
---100 BK

*Set 3*
2(3x200 FR on 3:30) 200 as 4x50 desc 1-4
---100 BK

*Set 4*
20x50 FR on 1:00 Odd/Kick (25RS-25LS), Even/FR-CU, w/fins-snorkel
*36/Kick, *31-30 FR-CU

Warm Down
300 BK/FR by 50
4x50 FR SPL-22/24 w/10 bobs between

Comments
The obvious insight from the session today is that I need to improve my Fly block start and underwater transition. From the wall I can go 10 fast SDK into the stroke smoothly with a strong driving kick and pulling with fast hand acceleration for the 25M, getting times of 13.4-13.6 from coach Chuck. The dive Fly 25s were not so great at 13.8-14.0 as I struggled with the SDK portion, and since I also hope to eventually try doing FR starts with some SDK, I will be seriously working on it.

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Categories
Swim Workouts

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