Letting Gemini AI Rate My Masters Swim Workout & Some Random Acts of Fitness
Wednesday, February 12, 2025
THE WETDECK:
SCM Masters Workout Theme: INTERVALS
WARM UP: (500)
200 Free
100 Back
200 Medley Relay Order Kicks w.Board
SET ONE: (1000/1500)
10 x 100's Free (1-3 Long) (4-6 Build) (7-10 Fast) on 2 min
My Times:
1:36
1:37
1:38
1:35
1:31
1:32
1:22
1:21
1:20
1:18
SET TWO: (1000/2500)
3 x 100's Back on 2 min (300)
4 x 50's Breast on 1:10 (200/500)
4 x 25's Fly on 30 (100/600)
4 x 100's IM on 2:10 (400/1000)
SET THREE: (500/3000)
4 x 100's Choice Pull w/ Paddles and Buoy. For the first two I used my big paddles, then my smaller paddles then my fulcrum arm paddles)
100 Cool Down
This looks like a solid interval-focused workout! Here's a breakdown and some feedback:
Warm-up (500): A good, standard warm-up. Including the medley relay kicks is a nice touch for technique work.
Set 1 (1000): This is the core of the workout and a great way to build aerobic capacity and speed. The progression from "long" to "build" to "fast" within the 100s is excellent. It forces you to work on pacing and gradually increase your effort. Your times show a good progression, indicating you executed the set well. A 2-minute interval is appropriate for 100s, allowing for some recovery while still maintaining a good work rate.
Set 2 (1000): This set provides a good mix of strokes and distances. The 100 back, 50 breast, 25 fly, and 100 IM all work different muscle groups and skills. The intervals seem appropriate for the distances. The variety here is great for avoiding monotony and developing overall swimming fitness.
Set 3 (500): Pulling with paddles and a buoy is a great way to focus on upper body strength and technique. Varying the paddle size is a smart way to change the resistance and challenge your muscles in different ways.
Cool-down (100): A 100-yard cool-down is sufficient to flush out the muscles.
Overall:
- Focus: The workout is clearly focused on interval training, which is a very effective way to improve speed and endurance.
- Progression: The progression in Set 1 is excellent. It's always good to see built-in progression in a workout.
- Variety: Set 2 provides good variety and prevents the workout from becoming too repetitive.
- Volume: 3000 yards is a good amount of volume for a Masters workout. It's challenging but manageable.
- Intervals: The intervals seem appropriate for the distances and the intensity of the sets.
Some things to consider:
- Stroke Focus: While there's variety, if you're focusing on a specific stroke for an upcoming competition, you might want to adjust the workout to include more drills and distances related to that stroke.
- Rest: While the intervals provide built-in rest, make sure you're listening to your body. If you feel you need more rest, don't hesitate to take it. Conversely, if the intervals feel too easy, you could shorten them slightly.
- Warm-up Length: 500 yards is a good warm-up, but some swimmers might prefer a slightly longer warm-up, especially before a challenging interval set.
Overall, this is a well-structured and challenging swim workout. The interval focus, built-in progression, and variety of strokes make it an effective way to improve your swimming. Your times in Set 1 demonstrate you're working hard and seeing results!
SCY- 20,700
SCM - 5,650
THU - BACK & BI + PELOTON WALK+RUN & Teach 30 MIN SPIN
FRI - SWIM w/TEAM
SAT - CHEST DAY + PELOTON WALK+RUN & Teach 30 MIN SPIN
THU - TBD
FRI - TBD
SAT - runDISNEY Princess 10K
SUN - runDISNEY Princess HALF
MON - RECOVERY
NONE
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - WED: Chair Yoga, Parkinson Exercise, Water Aerobics and the FitClub.