Warmup: 600 choice, then 6 x 50 faster
Drill: 6 x 25 sculling
Main Set:
Swim: 9 x 50 (:20 rest)
1-3: 25 fly - 25 back
4-6: 25 back - 25 breast
7-9: 25 breast - 25 free
Sprint: 3 x 200 freestyle (on 8:00)
broken :10 each 50, get elapsed times
Swim: 4 x 150 free, smooth (:20r)
Warmdown: 10 minutes drilling
Practice Notes:
Broken 200's on long rest are the crux, right?
Times: 2:40, 2:38, 2:37. Oooh, each 50 hurt successively worse!
Is this the test model where you subtract :30 to find out what your full speed race time would be?
4 x 150's on 2:20 sendoff and went 2:01, 2:00, 1:59, 1:56. Smooth and strong, no bonk, though I felt the effects of the sprinting.
Other swimming went well and felt fine.
Afterward I feel pretty drained. Came home and took a nap; now preparing for several hours of NCAA hoops.
Drill: 6 x 25 sculling
Main Set:
Swim: 9 x 50 (:20 rest)
1-3: 25 fly - 25 back
4-6: 25 back - 25 breast
7-9: 25 breast - 25 free
Sprint: 3 x 200 freestyle (on 8:00)
broken :10 each 50, get elapsed times
Swim: 4 x 150 free, smooth (:20r)
Warmdown: 10 minutes drilling
Practice Notes:
Broken 200's on long rest are the crux, right?
Times: 2:40, 2:38, 2:37. Oooh, each 50 hurt successively worse!
Is this the test model where you subtract :30 to find out what your full speed race time would be?
4 x 150's on 2:20 sendoff and went 2:01, 2:00, 1:59, 1:56. Smooth and strong, no bonk, though I felt the effects of the sprinting.
Other swimming went well and felt fine.
Afterward I feel pretty drained. Came home and took a nap; now preparing for several hours of NCAA hoops.
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