Took first in my age group (70-74) in both swims (no other entrants in 1 mile). 2 mile was national championship swim. I aspired to national records in both swims, but did not succeed. "Close, but no cigar." Overall, a fun and physically taxing day.
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Warmup: 600 choice
Kick: 300 breast Warmup #2: 8 x 25, no freestyle, smooth (:15r) Sprint: 6 x 25 freestyle, 15 yards FAST, 10 yards easy (:30r) Swim: 3 x [3 x 150 IM, descending (:20r)] (1:00r between rounds) round #1: 1-2-2-1 round #2: 2-1-1-2 round #3: 1-1-1-3 Warmdown: 10 minutes Warmup: 400
Warmup #2: 4 x [4 x 25 IM order, smooth] Kick: 200 dolphin, fins Swim: 3 x (4 x 100 fs, moderate, 2 x 25 fast) (:15 rest all the way) Warmdown: 10 minutes Pretty good practice.
200's all felt strong; "moderate" turned out to be around 2:35 for all four rounds. IM work felt good too, good prep for 400 IM at ants. 50's two arm fly felt good, good prep. Back and breast are flowing pretty well, too. Not so tired, so lower volume is having its effect on start of taper. Warmup: 800 choice, progressive faster
Drill: 6 x 25 back, keep your hands & hips moving (:15r) Sprint: 6 x 15 yd freestyle FAST, 10 yd easy (:30r) Loosen: 100 easy Swim: 4 x (200 freestyle moderate, then 4 x 50 stroke, IM order, one stroke per round) (:20 rest within round, 1:00 rest between rounds) Warmdown: 10 minutes Pretty good practice. Feels nice to be doing lower volume, even though some intensity remains.
Warmup, kicking and sculling went well. Main Set: 4 sets of 4 x 100's. 3 moderate, 1 stronger each set. On 1:40 sendoff. 1:19, 1:19, 1:17, 1:10 1:18, 1:18, 1:17, 1:12 1:18, 1:16, 1:17, 1:11 1:19, 1:17, 1:17, 1:07 10 minute warmdown. Warmup: 600 mix it up, + 3 brilliantly streamlined pushes off the wall
Kick: 200 choice Drill: 4 x 25 scull Swim: 4 x [4 x 100 freestyle (3 moderate & 1 strong] (on 1:40 sendoff) Warmdown: 10 minutes Pretty good practice.
Breaststroke kicking and drilling felt good; I did 400 kicking and 6 x 25 drilling, extending a bit what was prescribed. Main Set: I thought I might falter after not feeling all that good yesterday, but my fast 300's were strong. I worked them hard and my times were quite respectable, every one of them coming in at 3:42. I feel tired, but not all that bad this afternoon. And, a good warmdown. Warmup: 600 mix it up
Kick: 6 x 50 breast, steady (:15r) Swim: 4 x 25 breast, strong (:20r) Swim: 4 x 100 freestyle, moderate, long & smooth strokes (:15r) Swim: 3 x [300 freestyle, strong, best average, + 100 active rest] (on 8:00 sendoff) Warmdown: 10 minutes drilling Practice today was okay, but not all that great.Warmup and drilling went fine.
IM singles felt pretty good. I did my butterfly two arms and don't feel ill effects. Breast and back felt good. Main set felt a bit sluggish, though. Times were okay, but I thought I could have done better. Usually I get faster as a set like that progresses, but today I slowed down. Times: 2:38, 2:33, 2:28. 2:38, 2:35, 2:32 2:42, 2:38, 2:28 Nice, long warmdown. |
Tom Landis
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