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I swim, therefore I am

Wednesday, September 4, 2013

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by , September 4th, 2013 at 09:25 PM (268 Views)
LCM@FGCU Aquatic Center
Air temp 76 Water temp 78
Partly cloudy, humidity at 68%

Warm Up
Bands
400 BK as 2(50K,150DPS)
200 BR as 2(25K, 75S) w/snorkel
200 FLY as 2(25K, 25RA/LA, 50S) w/snorkel
200 FR as 50K, 50RA/LA, 100 CU w/snorkel
1x50 as 25 Fly-Fast/25 BK-EZ *14.0
1x50 as 25 BK-Fast/25 BR-EZ *15.8
1x50 as 25 BR-Fast/25 FR-EZ *18.7
1x50 as 25 FR-Fast/25 BK-EZ *13.2

*Set 1*
3(3x100 FR on HR rest, 100 ez/BK) 100 FR as 50 Steady/50 Fast Negative -2 or -3
*36-34, 36-33, 35-32
*37-33, 35-33, 35-32
*38-32, 35-33, 34-31
---200 Bk

*Set 2*
2(4x25 dive 25s, walk back)
Fly *13.4, 13.2, 13.3, 12.8
FR *12.7, 12.4, 12.5, 12.0
---100 BK

*Set 3*
4x200 FR on 3:00, desc 1-4 w/snorkel-agility paddles-buoy-tube
*2:44, 2:42, 2:38, 2:37, right into...
6x100 FR on 1:40, desc 1-6 w/snorkel-agility paddles-buoy-tube
*1:21, 1:20, 1:19, 1:18, 1:17, 1:16
---100 EZ BK
---10x50 BK Kick/RS-LS on :50, w/fins *38-34

*Set 4*
4x300 FR on 5:00, desc 1-4, 300 as (50K, 50RA/LA, 100 CU, 100 Swim)
/with snorkel-agility paddles-fins
*3:42, 3:40, 3:37, 3:33

Warm Down
400 BK/FR DPS
2x50 FR SPL-24

Comments
FGCU Aquatic Center pools will be all SCY starting Sept 19. While I will miss LCM, I am looking forward to training SCY too, it would be convenient to have both options. In this part of Florida, the raining season has continued with daily afternoon intense thunderstorms, but I have managed to swim most mornings and avoid the worst of the weather. My kids will soon have their nine week academic progress reports in hand, but when looking at the online results I can see that they are on target for their goals at this point. We are looking at some family trips either in Orlando or Fort Lauderdale to reward their good performances so far.

Set 1 was the most challenging set today. The focus was to get out smooth, steady at SPL-28 and then come back as strong as possible but at max SPL-32. I did the best when I breathed the least, so my results were unsteady, but the last one really had me gasping at the end! Then after swimming to exhaustion in Set 1, attempting fast 25s in Set 2, Set 3 results were good because my SPL for FR pull w/paddles is averaging 3-4 strokes/50 less than three months ago, but I am doing the same times. As for my starts/dives, after saying it again and again, I will have to do starts/dives almost daily to really master consistent performance! Once again...I have not done any dives for several weeks, and it certainly was evident today! In Set 2, my one good dive with strong underwater and effective breakout was #4-Fly in 12.8, as all the other dives were embarrassing.

The last six weeks, I switched to training with TYR Flex Fins (size M), which are longer and stiffer than my Slim Fins. With daily use doing either skill and drill swims, or fast quality and power swims, my ankles, legs, and core are certainly stronger. It takes a lot of effort to swim fast and as best possible technique with these fins and/or also combined with agility paddles. Today doing set 4 I was able to crank out some solid swims! It feels so great to swim fast on the last set.

Now that September is ticking away, the weeks will go by faster and faster as we near the end of 2013, so I need to get my Rowdy Gaines SCM Meet entries in ASAP, and plan out what other meets to attend.

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Categories
Swim Workouts

Comments

  1. The Fortress's Avatar
    I really like that you typically do four sets instead of one very long main set. Vastly more productive and quality oriented that way.

    You don't have to do them daily really, but practicing starts fairly regularly helps. I almost only do them at meets, which can sometimes result in an adventure.