200 IM:
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Warmup: 600-1000 choice, swim & drill as needed
Sprint!: 4 x 12.5 FAST + 12.5 ez (:30r) 4 x 12.5 ez + 12.5 FAST into great finish (:30r) Swim: 8 x 50 at 1650 pace (on :60 sendoff) Warmdown: as needed WU: 4 x 200 freestyle, progressively faster
Drill: 4 x 25 feet first scull Sprint: 3 x [4 x 25] easy/fast sequence (:20 rest) #1: 12.5 fast, 12.5 easy #2: easy, fast #3: easy all the way #4: fast all the way Swim: 6 x 150, steady (:15 rest) odds: IM, 1-2-2-1 evens: freestyle Warmdown: 10 minutes drill Warmup: 800 choice
Kick: 300 breast Drill: 8 x 25 back, alternating easy & strong Sprint: 1 x 200 freestyle... on the watch as fast as possible, broken exactly :10 each 50 Swim: 8 x 100 free, holding 1:20 (on 1:45 sendoff) Warmdown: 10 minutes drill Practice Notes: Warmup felt a bit rough. Breaststroke kicking went fine. Backstroke drilling felt pretty good. Broken 200 was 2:37.0 100's rough at first due to hard sprinting prior, smoothed out later. 1:45 sendoff felt luxurious. Kept them a few seconds below 1:20, except for the last, which was 1:12. Warmdown as per usual. Will rest tomorrow and swim on Saturday. Warmup: 4 x [100 free, 50 back, 50 breast]
Drill: 8 x 25 fly, with fins, smooth (:20 rest) Sprint: 6 x 15 yards at FULL SPEED + 10y ez (:30 rest) Swim: 8 x 200 freestyle, steady @ threshold pace (:15 rest) Warmdown: 10 minutes Practice Notes: Pretty good practice. Interesting. 200's taught me that I am still feeling the effects of my exertions last weekend. Warmup felt good. Fly drilling felt particularly strong and smooth. Sprints felt good, too; fast and strong. 200's: Started out feeling pretty strong and gradually tailed off. Usually I get stronger as this sort of set progresses, but today I could definitely feel my arms flagging a little more with each repeat. First four were on 2:50 sendoff, then went to 2:55 for next 3 and 3:00 for the last. Times gradually fell from 1:32 on the first to 1:42 on the last. |
Tom Landis
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