View Workout (Lowell Gould)
IMAZ group
September 21, 2009 (Morning)
Exercise Type: Swim
Weather: Indoor
Comments:
Marty, Mike, Bob, Myself.
WU - 400. Plan called for 500, but we got a late start.
Swim - 4 x 800, 1st two steady, desc. 3 and 4. 12:45, 12:40, 12:40, 12:00. I'm not so sure about the accuracy of those times cause my watch is broken and I was going off the wall clock and Marty's watch. But I think they're close. I concentrated on several form focuses: 1) rythm of the glide-kick-pull. After a two or three count on the glide I gave a strong kick at the same time I started the pull so by the time I finished the kick, the pull was in full force; 2) rolling and streching; 3) open turns; 4) hand/wrist bend/position.
On the last rep, I really focused on power. For the first three, I was probably pushing at 75% power. For the last one, I started out at 75%, but took it up to 85% after 450 yards.
Swim - 4 x 100(10")
CD - 100
4100y/65min = 63y/min
IF = 63/61.7 = 1.02
TSS = 115.8