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I swim, therefore I am

Monday, February 17, 2013

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by , February 17th, 2014 at 10:03 PM (249 Views)
SCY@FMAC
Air temp of 72, pool at 82
Sunny skies with humidity at 67%

Warm up
400 REV IM

*Set 1*
12x50 FR on :50 5(50RALA/50CU/50DPS) RI...
4x25 FR on :30 Steady *16s
4x50 FR on :45 Desc 1-4 *34-33-32-31, :30 rest
4x25 FR on :30 Steady *17-16s
4x50 FR on :45 Desc 1-4 *33-32-32-31
---200 BK Swim

*Set 2*
/w (m)agility paddles-snorkel
6x100 FR on 1:30 100 as(50RALA/25CU/25DPS) RI...
4x25 FR on :30 Steady *15s
4x50 FR on :45 Desc 1-4 *33-32-31-30, :30 rest
4x25 FR on :30 Steady *17-16s
4x50 FR on :45 Desc 1-4 *33-32-31-30
---200 BR Kick

*Set 3*
/w fins
3x200 FR on 2:40 200 as(50K/50RALA/50CU/50DPS) RI...
4x25 FR on :20 Steady *15-14s
4x50 FR on :40 Desc 1-4 *31-30-29-28, :30 rest
4x25 FR on :20 Steady *16-15-14s
4x50 FR on :40 Desc 1-4 *30-29-29-28
---200 BK kick

*Set 4*
500 BK as 4(25k/25dr/50swim) w/fins-(m)agility paddles
500 Fly as 4(25k/50dr/50swim) w/snorkel-(m)agility paddles

*Set 6*
10x25 on HR, hypoxic-0, odd SDK, even FR @spl-9/10

Warm down
200 IM EZ
100 IM EZ

Comments:
I did a 6K workout on Friday, and a lighter 3K workout Saturday, then a complete rest on Sunday. This week I am beginning to gradually phase in some quality sets. Today for Sets 1-3, the focus was 4x50s FR descending 1-4. While these sets appear basic and simple to do, it felt hard for me today as I have not done any significant quality efforts since about mid December. Each time, the first 50 on each descending set of 4x50 felt very easy, but then to actually descend each 50 1-4, my effort felt like 50%-80%-95%-100%. I am being conservative on reading the clock, leaving right on the send off, and looking for the time off the clock on touching the wall, not during the glide, which I admit to being guilty of doing in the past.

Florida Senior Games - Lee County, San Carlos Community Pool March 1
I entered this meet as it is very near by, although not a sanctioned USMS meet. My goals are more about pacing and swimming the stroke form/technique I am practicing in workouts. Although I trained well last Summer-Fall 2013, but did not compete, whatever I times did in training are past, and at the moment I am starting over. While I would have liked to have included a 100 or 200 BK, I choose the 500 FR over 200 BK and 50 Fly over 100 BK. My entries in order (women's heats first, then men):

1) 200Y FR, 2:15.00, goal is to descend 50 splits 1-4.
5) 100Y IM, 1:15.00, I have never swum this.
8) 50Y FR, 26.90, goal is to split second 25 under 14.
10) 50Y Fly, 29.86, goal is to split second 25 under 15.
15) 500Y FR, 6:10.00, goal is to negative split second 250.

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Categories
Swim Workouts

Comments

  1. pwb's Avatar
    I like the meet lineup and goals, plus the near guarantee (don't get DQ'd) of a Lifetime Best in the 100 IM! Glad to see you getting back into form, even though I can understand that it must be frustrating to have to go through this stage of getting back in shape.
  2. fdtotten's Avatar
    Quote Originally Posted by pwb
    I like the meet lineup and goals, plus the near guarantee (don't get DQ'd) of a Lifetime Best in the 100 IM! Glad to see you getting back into form, even though I can understand that it must be frustrating to have to go through this stage of getting back in shape.
    Thanks Patrick, I will do my best to not DQ away my chance for a lifetime best in the 100 IM! While it is frustrating to lose a quality level of fitness so fast and then the journey back is longer and more arduous, I can now see that when I thought my glass was half empty at that time, it was really already half full.