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Inexplicably, both swims were much slower than I had suspected. My goal was to set a world record in the 400 freestyle and I missed by quite a bit.
400 meters freestyle: 5:32.87 400 meters Individual Medley: 6:36.89. Broke Northwest Zone record
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Warmup: 600 choice
Kick: 200 flutter, fins Drill: 6 x 25 breast, long & smooth Swim: 8 x 50 steady, hold 35 sec each, (on :55) Warmdown: 10 minutes WU: 800, change stroke each 50
Drill: 8 x 25 fly, fins moderate pace Sprint: 4 x 25 freestyle FAST last 15m & great finish (:30r) Swim: 8 x 100 IM steady, great transitions (:20r)Warmdown: 10 minutes drilling Warmup: 800 choice, progressive x 200s
Kick: 200 dolphin on back, fins Drill: 6 x 25 back, focus on hip rotation (:15r) Swim: 2 x 300 fs + 100 fs active rest STRONG (on 8:00) Swim: 4 x 75 freestyle, hold 1:00, no faster (on 1:15) Warmup: 800 (25 drill/50 swim, change stroke each 75)
Drill: 2 x 25 scull Sprint: 8 x 15y FAST + 10 y easy (on 1:00) Swim: 16 x 100 freestyle, steady & smooth, great streamlining off each wall. No faster than 1:20!! (on 1:45 sendoff) Warmdown: 10 minutes drilling WU: 800 freestyle, progressive by 200s
Drill: 6 x 25 fly, fins, smooth rhythm Sprint: 8 x 50 freestyle, FAST with great finishes (on 3:00) Pull: 600 freestyle, easy!, breathe each 3rd stroke, steady tempo Warmdown: 10 minutes drilling Pretty good practice. I'm still fighting the cold, but feel good in the water.
Butterfly drilling (6 x 25) with fins and both arms felt great. The thought of 100 meters, though, at the start of IM, I must admit daunts me. 8 x 50 sprints on 3:00 went pretty well. All were under :30. First four were :27.5, 28.5, 27.5, 27.5. After that an adjacent lane cleared out so Scott and I raced rather than catching each others' time. I thought the 600 easy pull would be just a long smooth swim, but my arms felt leaden throughout. Warmup: 400, change stroke each 25, then 8 x 50 fs steady (:10r)
Kick 300 breast Drill: 4 x 50 breast, eyes down until you start hands each stroke Swim: 3 x 250 IM (2-3-3-2) strong, BEST AVERAGE + 100 easy between (on 8:00 sendoff) Warmdown: 10 minutes drilling Pretty good practice, in spite of incipient bug and IM focus. After practice I don't feel that bad.
Warmup, kicking, drilling went fine. My frog kick seems to be getting stronger. 3 x 250 IM's, maximum effort, long rest (8:00 sendoff) Damn, these bring back to me the reasons why I don't like IM's. On the other hand, they are good for the same reason, giving me a feel for what it's going to be like competing in long IM's. Used both arms in butterfly and it felt pretty good... except, I dread going a whole 100 meters fly. Times: 3:45, 3:46, 3:42 Warmdown as per usual. Warmup: 800 choice
Kick: 300 dolphin kick on back, fins Sprint: 6 x 25 freestyle, FAST (on 1:00) Swim: 9 x 200 freestyle, steady tempo, pace, & time (:15r) Warmdown: 10 minutes drill |
Tom Landis
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