Friday, August 23, 2013
by, August 23rd, 2013 at 09:01 PM (471 Views)
LCM@FGCU Aquatic Center
Air temp 84 Water temp 78
Sunny, humidity at 78%
200 FR-K w/snorkel
200 BR 2(25K,25S) w/snorkel
200 Fly 2(15K,15DR,20S) w/snorkel
4x50 FR on HR rest as 25 Fast, 25 EA
10x50s on HR rest, build Smooth to Fast w/max SPL-25 *34s-33s
16x50s FR on 1:00 w/agility paddles-buoy-tube *36-34
2(3x100 as broken on :40, on HR rest) negative split goal; 33/31
*34/31, 33/32, 32/31
*33/31, 33/30, 32/31
2000 FR Swim w/snorkel-fins as mix of kicking, drills, swim
2x50 FR SPL-22
The good news is that I have been swimming steady so this summer as compared to the last several summers with 6-8 dry weeks. But somehow I have a reoccurring vulnerable wellness period from the end of end of July through most of August where my lower back is aching, various allergies, arms/shoulders are tender, and my energy levels fluctuate regardless of my ongoing effort towards healthy lifestyle and fitness. There could some correlation with that the second half of summer and early fall is usually the peak workload time for my professional projects and contracts. This week was good in that my lower back has regained a pain-free status without the use of any OTC NSAID, and my energy levels are more consistent.
I have been working on developing my freestyle speed as sustainable and efficient towards competing in the 200, 100, and 50 events. I was pleased with Set 1 to swim FR 50s of 34/33 with SPL 24-25, as it was not that long ago when swimming FR SPL-28 LCM even slowly was a challenge. Set 3 was supposed to be 2(4x100 broken at 50), but after 3x100 I was really tired, so recovered a while, then attempted another round. Each time the first 50 would feel so steady and smooth, then I would have to really build the kick and power the arms trying to swim a 31 or 30 the second 50. I was really wiped out after finishing Set 3.
Mon, Wed, Fri are LCM sessions, and Tue, Thur are SCY sessions where Sat is a mix of LCM/SCY or just SCY. The FGCU LCM pool will be transitioned as two SCY courses on Sept. 19 until the completion of the Women's NCAA DIV I season. I will miss LCM, where my preference would be to have access to both SCY & LCM year round for the different training dynamics available from each course.