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I swim, therefore I am

Wednesday, February 26, 2014

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by , February 26th, 2014 at 10:21 PM (238 Views)
SCY @FMAC
77 Sunny, humidity 64%, 82 water

Warmup
300 FR as 25DR/25S
2x300 FR on HR, 300 as 4(50CU/25Fast)


*Set 1*
2(10x50 FR on :50, 1:00 rest) *34s-33s
---50 BK

2(5x50 FR on :45, :30 rest) *33s-32
---50 BK
4(3x50 FR on :40, :40 rest) desc 1-3, *rd 1)33s, rd 2-4)32/33/33

*Set 2*
4x200 Kick on :30 rest, IMO by 200 as 2(50 on 1:00, 2x25 on :30)

---100 IM EZ
300 IM as 4(50K/DR,25Swim)
---1:00 rest

4(3x25 AFAP on 1:00) rds 1-4 in IMO
*Fly-14s, Bk-16s/15, BR-20s/19, FR-13s

*Set 3*

/steady state swimming with snorkel/mAP/fins
400 FR on HR
2x200 FR on HR
4x100 FR on HR
8x100 FR on HR

Warm Down
200 as 25FR/25BK
100 IM EZ

Comments
I continue to train using sets of 50s to hold best possible pace, keeping my HR mostly under 160 and my water feel engaged sustaining effective stroke technique. I have learned from experience during the recent two years I must allow rest, recovery, and patiently develop the steady adaptation of the cardiovascular and muscular systems, and in particular the neurological process which involves the kinetic feel of the water.

Towards the end of Set 1, when doing the 4 rounds of 3x50 on :40 desc 1-3, the first 50 FR would be a very light effort, holding the water, streamlined kick, all stroke aspects flowing smoothly. However the next two 50s would require more effort as my feel for the water degraded. Each round, with a moment of rest, the stroke came back again. For now on short rest intervals, 3-4 rounds with short recovery moments, then again swim at target pace with quality technique and feel for the water.


The good news in Set 2 is that I finally achieved some reasonable speed swimming fast 25s with the drag suit. During the 4 rounds of 3x25s on 1:00, today was the first time doing 25 fly at 14s, Back 25s at 15s, and Freestyle 25s at 13. These are solid results, leaving on the :00, getting the time after the hand touch. My breast for now is pretty is even weaker than normal because my kick almost non-existent.

I did FR in set 3 with the snorkel-fins-large agility paddles, as a series of steady swims to practice each arm extension forward beginning the pull by keeping the elbow still, then sweeping the hand-forearm directly under as the shoulder is simultaneously pulled and rotated over bringing the body forward to the point where the hand is now extended behind near the hip into the exit/recover stage.

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Categories
Swim Workouts

Comments

  1. __steve__'s Avatar
    Hi Frank,

    There is nothing like the feel of easy speed in the beginning of a set.
  2. StewartACarroll's Avatar
    Did you feel any shoulder discomfort going to the larger paddles? I think I recall you saying you were sticking with the smaller paddles to avoid any shoulder issues.
  3. fdtotten's Avatar
    Quote Originally Posted by __steve__
    Hi Frank,

    There is nothing like the feel of easy speed in the beginning of a set.
    Yes, it is a great feeling while it lasts...
  4. fdtotten's Avatar
    Quote Originally Posted by StewartACarroll
    Did you feel any shoulder discomfort going to the larger paddles? I think I recall you saying you were sticking with the smaller paddles to avoid any shoulder issues.
    That's right Steward, I have been specifically using the medium size, agility paddles and will continue, particularly in quality sets of high intensity and speed. But as you noticed I am beginning to use the larger paddles with some of the moderate intensity and steady swims. At this point, my left shoulder and elbow are mostly 98% recovered and stable. The circumstance now is to regain the strength and endurance I lost during my down time, which I had worked so hard to attain over 18 months of previous training.