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I swim, therefore I am

Wednesday, September 25, 2013

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by , September 25th, 2013 at 05:02 PM (340 Views)
SCY@FGCU Aquatic Center
Air temp 73 Water temp 79
Raining, dark and cloudy, humidity at 91

Warm Up
Bands
200 BK 50K/150DPS
200 BR 2(25K/75DPS)
200 Fly 2(25K/75DPS)
200 FR 50K/100CU/50DPS
4(2x25)IMO DPS@80%

*Set 1*
---100 FR Kick/bd-fins
2(4x25 FR Kick Fast on 15, 20, 25, 30) w/bd-fins
---200 BK

*Set 2*
3(4x50 FR on 1:10) 50s 1-3 as CU, 50/4 Swim, desc 1-4
1/with L-agility paddles-snorkel *32, 30, 29, 28
2/with snorkel *30, 29, 28, 27
3/with M-agility paddles *29, 28, 27, 26
---200 BK

*Set 3*
---200 Kick/monofin shooter, as 4(25sdk/25/bk) EZ
4x50 kick/mf Fast on 1:20, desc 1-4 from 85%, as 25sdk/25bk
*10/13/24, 9/12/23, 8/12/22, 8/11/21
---200 K as 2(50BR/bk,50dk/bk)

*Set 4*
10x300 FR on 4:00, 300 as 3(75CU/25DPS Fast) steady desc 1-10, w/snorkel-agility paddles-fins
*3:26-3:17

Warm Down
4(2x25 on :15 rest) IMO EZ DPS
200 FR SPL-9

Comments
Seems that I require about a week to adjust from LCM to SCY, just I did previously from SCY to SCY, even though I have been training consistently throughout. Set 1 was something coach Chuck tossed out at me while I was doing a few minutes of bands on the deck, as I normally do not kick with the board. It was harder than expected, and I thought I had a break between the two rounds, but he was yelling at me to keep going so I did. The first one was about 11, and then I just went as fast as I could when he said go. Later he said I ranged from 10-12s.

In doing Set 2, I descended with catch up freestyle drill 50s 1-3 with 50/4 being FR DPS about SPL-12/13. I switch around the equipment to make it interesting and to keep refocusing on blending technique, power, and body balance.

Set 3 was my request so coach Chuck could get the results and split the 25s. I had been doing quality fin swimming almost daily with the longer stiffer TYR fins (compare to the shorter floppy Slim Fins I have). When I started using the Finis Monofin Shooter again last week I was able to quickly adapt over several days. Coach Chuck says my goal for underwater 25s should be at 7, so today I got down to 8, and that is a good start. We did not focus so much on the total 50 time as much as each 25. The splits are from his watch for each 25, foot to hand touch, and then total time including the open turn.

Set 4 was just some base yardage for 2.5K OW I am doing in October 5 in Sarasota as a cycle of freestyle drill with faster 25s. The 3K will be one loop, and I plan to start the swim out about 75% and build from there.

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Updated September 26th, 2013 at 07:56 AM by fdtotten

Categories
Swim Workouts

Comments

  1. __steve__'s Avatar
    Looking strong
  2. pwb's Avatar
    300 LCM at 3:17? I don't care how much equipment you have on, that is cranking. In fact, that whole Set #4 was insane after the rest of the work you had already done.

    Is the Sarasota OW lake or ocean?
  3. fdtotten's Avatar
    Quote Originally Posted by pwb
    300 LCM at 3:17? I don't care how much equipment you have on, that is cranking. In fact, that whole Set #4 was insane after the rest of the work you had already done.

    Is the Sarasota OW lake or ocean?
    oops! It was SCY, I forgot to change the LCM pool format on my draft template! I would need more than equipment to swim that fast LCM!

    The OW swim I am referring to is the 11th Annual Tropical Splash Open Water event on October 5, 2013. Races will be 1K, 2.5K, and 5K with male, female, and age group divisions held within a rectangular course in the Gulf of Mexico at Siesta Key Public Beach.
  4. __steve__'s Avatar
    Still looking strong SCY