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Warmup: 400 free, 4 x (50 back, 50 breast), 4 x 50 freestyle drill sequence
Swim: 7 x 100 on 1:45 sendoff 1-5 average 1:20 #6 no faster than 1:30 #7 no faster than 1:40
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400 Free: 5:16.95 Failed world record attempt... missed it by 4 seconds.
100 Free: 1:06.28 200 IM: 2:55.18 100 IM: 1:19.98
200 Free: 2:26.61 (Failed world record attempt... missed it by 2 seconds) 400 IM: 6:17.67 **New National Record
Warmup: 800 pre-meet style
Drill: 8 x 25 fly with fins, smooth (:20 rest) Sprint: 6 x 15 yards at FULL SPEED + 10 yards easy (:30 rest) Swim: 5 x 50 ascending (:05 slower each succeeding swim) (:15 rest) GET OUT! Warmup: 800 choice
Swim: 3 x [4 x 25 IM order, smooth] (:15 rest) Swim: 6 x 150 freestyle at threshold (:15 rest) Warmdown: 10 minutes Thats all folks!! Strength training at about 60% of usual intensity.
Warmup: 600 smooth, 200 faster Drill: 6 x 25 back, even tempo (:15 rest) Sprint: 3 x 50 choice, FAST, + 100 active rest (on 3:00 sendoff) Swim: 12 x 100 freestyle 1-4 easy recovery (on 1:45 sendoff) 5-12 steady (on 1:30 sendoff) Warmdown: 10 minutes Practice Notes: Sprints felt a bit tight; due to strength training prior, I think. 100's were smooth and strong all the way. Swam the first four on around 1:25. The last 8 were all spot on 1:15, except for the last, which was 1:11. Warmup: 800-1000 choice
Kick: 300 breast Drill: 6 x 25 fly, fins, smooth (:20 rest) Sprint: 3 x 75 FAST, with 125 active rest between each (on 5:00 sendoff) Loosen: 200 Swim: 6 x 200 freestyle, even pace (:15 rest) Warmdown: 10 minutes Practice Notes: Good practice. I felt strong, powerful throughout. Warmup, drilling & kicking went fine. 75 sprints felt quite strong for first 50... lactic burn on final lap; worked them hard. Times: :47, :47, :48. 200's: did them on 2:55 sendoff. Times: 2:35, 2:35, 2:35, 2:35, 2:33, 2:32. Steady and strong all the way, as per prescription. Warmdown as per usual. Warmup: 4 x [100 free, 50 back , 50 breast]
Drill: 4 x [4 x 25 IM order, drill or swim] Swim: 3 x 300 free, fast & descending, + 100 active rest (on 8:00 sendoff) Loosen: 200 choice Sprint: 8 x 25 (:30 rest) odds: 12.5 FAST/12.5 ez & smooth evens: 12.5 even & smooth/12.5 FAST with great finish Warmdown: 10 minutes Practice Notes: Warmup and drilling went fine. Felt a bit stiff to begin with; strength training and meet hangover, I suppose. 300's were 3:43, 3:40 and 3:30. Sprinting felt quite good; I felt very strong. Overall, a discouraging day. Both swims much slower than I had anticipated. My arms started to burn shortly after the half way point of each race and I simply crapped out. I'm totally perplexed that I swam so slow. I thought I could go 5:50 for the 500 and 20:20 for the 1650.
500 Freestyle: 6:04.48 1,650 Freestyle: 20:57.52 |
Tom Landis
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