View RSS Feed

I swim, therefore I am

Friday, October 4, 2013

Rate this Entry
by , October 4th, 2013 at 10:34 PM (257 Views)
SCY@FGCU Aquatic Center
Air temp 81 Water temp 79
Sunny & partly cloudy, humidity at 74%

Warm Up
Bands
200 RIMO
200 BK kick
200 BR kick/bk
200 DK on bk
8x50 MF on HR rest, as 25SDK/25K-bk

*Set 1*
300-200-100 FR pull on 1:00 rest, SPL-10 w/snorkel, AP, tube-buoy
---200 IM kick
400 IM, 2x200 IM, 2x100 IM on HR rest, DPS w/legal turns
---100 BK

*Set 2*
20x25 Dive at 65-75% on HR rest, 10 Fly/10 FR

*Set 3*
4x200 FR on 3:00 SPL-8 *2:26-2:22 w/snorkel, EZ smooth effort

Warm Down
3x100 IM EZ

Comments
During the Warmup and Set 1 on Wednesday I felt that I was working hard just to swim at a not so fast pace (even more so than the Tuesday). At that point I changed the workout towards rest, recovery and as a best possible stroke form, which I did Thursday, today, and will do if I swim this weekend. This little recovery phase of 4-6 days is my version of the Fort's Recovery Week. Monday I will start training with quality sets again.

Either late last week or early this week I sensed while attempting some fast dive 50s that my heart rate was getting jacked up just from the effort of trying to dive & swim quickly to the point I felt I was rushing everything. So each day this week I have been doing at about 20-40 25s (and some 50s) at moderate pace working on a relaxed dive with smooth underwater transition in to swimming the strokes. At the end of each dive 25 and/or 50 I would take my pulse, so eventually with practice and repetition, I was able swim many of them (easy pace) at an effort resulting in HR 11-13/six seconds.

It may be easy to do for some swimmers, but I felt encouraged knowing how to cruise a relaxed 50 free from a dive at low 29 with an HR that is still between 110-130 (hopefully I can bring that time/effort down a little bit more). I have also done 50s like this for the butterfly. I need to practice being calm when I start a race, so I can swim with the same confidence, stroke form, and pacing that I do in practice.

I have been working on my freestyle speed this summer and September more so than IM. However I generally swim all four strokes almost daily, and I am drawn to both the 400 IM and 200 Fly in the upcoming SCM meet at Sarsoata in Nov 9-10. In discussing this with coach Chuck, I am going to prepare myself mentally and physically for these events between now and late October (registration deadline is Nov 2), then I can will register for the events that I feel most ready to take on.

Submit "Friday, October 4, 2013" to Digg Submit "Friday, October 4, 2013" to del.icio.us Submit "Friday, October 4, 2013" to StumbleUpon Submit "Friday, October 4, 2013" to Google

Updated October 9th, 2013 at 03:48 PM by fdtotten

Categories
Swim Workouts

Comments