Feeling a bit tired to day. The practice was okay. 2,000 pull was not as good as the last time I did it. I descended the halves, but not as well as a few weeks ago and not as fast. I think the weeks of harder training are catching up somewhat.
|
Warmup: 800, alternate 50s drill & swim
Drill: 10 x 25 breast, hesitation 2 drill (:15 rest) Sprint: 6 x 25 fs, maximum 2 breaths (:30 rest) Pull: 2,000 negative split Warmdown: 10 min Ah, those IM practices. How I love them... not. Not a bad practice, but not that good, either.
Warmup and kicking went fine. I'm working the kicks. 6 x 25 butterfly sprints. I used fins and did them two arm. Shoulders a little stiff now, but not too bad. IM sets: I slogged through, worked them pretty hard, actually. Descended within each as per instructions. Normal warmdown. Warmup: 4 x 200 easy fs, work on form
Kick: 400 negative split Sprint: 6 x 25 fly, fins, breathe each 3rd stroke (:30 rest) Loosen: 200 Swim: 4 x [3 x 150 IM] 1-1-1-3, descending (:20 rest all the way) Warmdown: 10 min Good Practice:
Warm up and drilling were fine. I threw in an extra 400 kicking (prep for Mexico trip body surfing). Backstroke sprints were good. I used fins and felt strong and fast. 4 x 300's on long rest (8 minute sendoff) were quite good; I felt strong all the way. Times: 3:42, 3:40, 3:41, 3:41. Splits were consistent. 200's were all on around 2:25+. Long warmdown. Warmup: 800, each 3rd length not fs
Drill: 12 x 25 back, one-arm (:15rest) Sprint: 4 x 25 back, continuous hand movement (:30 rest) Swim: 4 x [300 fs + 100 fs active rest], Best average, not descending! (on 8:00 interval - not less!) Warmdown: 10 min Pretty good practice, overall.
Warmup and kicking went okay, except I neglected to do the 8 x 50's; just spaced it out. Sprints, used fins for fly and back, which felt quite fast. Feels good. Main set: 200's free felt pretty good. All were around 2:31-2:32, except the last, which was 2:28. This shows aerobic fitness has stepped up a bit. Slogged through the IM's. Warmup: 800 choice + 8 x 50 better effort (:15rest)
Kick: 400, mix it up Sprint: 6 x 25 not fs FAST (:30 rest) Swim: 3 x [3 x 200, 2 fs + 1 IM] (:20 rest all the way) Warmdown: 10 minutes Kick ass practice, but a practice that felt very good; that is, I swam well and felt strong throughout.
Warmup and drilling as usual. 24 x 100 at threshold. I went to Bend to swim with coach Bob, so swam them in 25 meter course. We swam on a 1:40 sendoff. All the swims were at around 1:25, some a few seconds slower, some a few seconds faster. The week has been hard, so at the beginning of the set I thought I might crap out near the end. I got stronger at the end, however, a good sign that the hard work is paying off in a higher plane of fitness. An interesting observation: Coach Bob did an underwater video critique of my technique before practice. There are several areas that I need to tweak my stroke to make it more efficient. About half way through the set of 100's I decided to incorporate some of his suggestions. I had been swimming my repeats in about 1:26 pretty consistently. I incorporated a few changes in technique into my remaining repeats and discovered I was doing them in 1:23 with no greater expenditure of energy. Wow! In a 1500 that could mean a huge time difference. WU: 800, mix it up
Kick: 400 choice Drill: 6 x 25 choice, not fs Swim: 24 x 100 fs @ threshold (:10r) WD: 10 minutes |
Tom Landis
|
RSS Feed
