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Warmup: 800, mix it up
Drill: 8 x 25 fly, combo: 3 Left -1 Both -3 Right -1Both, fins Swim: 6 x 300 freestyle, descend 1-3 4-6 (1:00 rest) Sprint: 4 x 25 choice, FAST (:30 rest) Warmdown: 10 minutes drill
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Good practice.
I thought I felt a little effect from 5K, but pretty strong nonetheless. Warmup and drilling went fine; butterfly felt good. Main Set: 6 x 300, descending 1-3, 4-6 (on 4 minutes sendoff) 4:12, 4:05, 3:52. 4:05, 3:57, 3:45. Worked out to be linked sets. I'm happy with a 3:45 at the end, which felt very strong. Modified the sprints; did 50's, 25 hard, 25 easy, with a very fast turn. Long warmdown. Warmup: 800 choice
Kick: 2 x (100 moderate, 2 x 50 faster) (:15 rest all the way) Drill: 6 x 25 scull Swim: 7 x 200 Odds: freestyle, smooth Evens: IM, 1 fly, 3 back, 3breast, 1 freestyle. Work back & breast (:20 rest) Warmdown: 10 minutes drill Whew! Still feeling Monday's 5k race.
Warmup, kicking & sculling went fine. Main set a mixed bag. The 200 IM's felt pretty good; back and breast legs in all three swims felt pretty strong. Freestyle 200's another matter. I just could not go fast. I didn't really push them that hard, but worked hard enough to know that 2:45 was about the fastest I could go. I felt my strength wane after about 75 yards on each of the four swims. Humbling, but not unexpected. Warmdown as per usual. A new National Record! Time: 1:15:05.36. Old record of 1:15:39+ set by Graham Johnston in 2002.
We went all the way to Portland to swim the event at sea level. Swam the event two weeks ago in Bend, Oregon, at 3,500' elevation in a time of 1:16:04.26. Coach Bob remarked at the time that I would have gone a lot faster at sea level, that the national record was possible. Thus the trip to Portland, and almost a minute faster for the event, proof positive that elevation really does make a difference. It seems a bit masochistic to do such a hard swim twice in two weeks, but setting a record was worth it. Hardy Lussier swam his 10K next to me and broke the national record for his age group in that event. Warmup: 800 mix it up
Drill: 6 x 25 scull Swim: 12 x 100 freestyle steady (:on 1:40) aim for 1:18 pace Warmdown: 10 minutes drill Warmup: 800-1000, change stroke each 50
Drill: 8 x 25 fly, fins, moderate pace Sprint: 6 x 25 freestyle, FAST last 15 yards & great finish (:30rest) Swim: 3 x 300 pull, steady, moderate (:30r) 3 x 100 IM, strong (:15 rest/:30 rest after) (note: work the IMs, not the 400s!) Warmdown: 10 minutes drilling WU: 800 choice, progressive x 200’s
Drill: 8 x 25 back, hand first entry easy focus on hip rotation Swim: 3 x 4 x 50 kick 4 x 100 freestyle 400 freestyle, strong (faster than total time of 4 x 100) (:15 rest within set, 2:00 rest between sets) Warmdown: 10 minutes drilling Wow. What a grind! 3,000 yd main set.
Warmup and drilling went fine. Did backstroke drills with fins and felt quite smooth. Main set. Brutal is all I can say. Did my kicking with fins and still could not keep up with Kris. Combined 100's for each set: 5:17, 5:21, 5:20 400's: 5:12, 5:19, 5:17 It's odd that in the 100's my arms tended to feel week on the third lap, but during the 400's, even though I was swimming faster, this did not happen. I didn't check carefully, but I'm pretty sure I negative split all the 400's. Whipped afterward. Warmup: 600 mix it up + 8 x 50 faster pace (:15 rest)
Drill: 8 x 25 br, (1) great pullouts (2) eyes down after inhaling Sprint: 8 x 25, 15 yd FAST + 10 yd cruise (:30 rest) Swim: 10 x 150 IM odds: 2-1-1-2 even: 1-2-2-1 6 x 150 freestyle (:20r all the way) Warmdown: 10 minutes drilling |
Tom Landis
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