Wednesday, September 21, 2011

Take it to the limit

Date: Wednesday, September 21, 2011
Time: 5:40 a.m.
Short Course Yards
278 days to Trials

300 warmup

12x50 on 1:00
1-4 kick/swim
5-8 drill/swim
9-12 swim descend to 90 percent (freestyle descended to :28)

12x25 kick on :35 -- 2 fast 1 easy
(Put on fins and kicked either flutter or dolphin....didn't get times on this, but probably was :15 on the fast ones)

100 easy

10x25 on :35
Odd: three to four stroke cycles fast
Even: one breath per 25

Four rounds:
25 fast/75 easy on 2:15
50 fast/50 easy on 2:15
100 fast on 2:15
100 easy on 2:15
(25 fast was breast from a dive: 12.6, 12.7, 12.4, 12.1)
(50 fast was freestyle from a push: 25.4, 25.1, 24.9, 24.7)
(100 fast was breast kick with a board: 1:25, 1:24, 1:24, 1:23)

100 easy

Total: 3,300 yards

I felt much better in the water today, as you can see from the times on the main set. No more pizza the night before swimming! Well, at least not a full pie.

When "16x100" appeared on the board, I feared it would be the typical "every other one fast" type of set. I don't recall doing a set like this before, especially at Phoenix Swim Club, but I could be wrong. When I woke up this morning, I wanted to do a good deal of kicking today, only because it will become a major focus during the sprint phase of this season. Today's main set afforded me the opportunity to do so, and because we had a lot of empty lanes in the other half of the pool, I took one of them and got to swim straight, which I always like to do on fast swims. You don't swim circle in a race, so every chance you get to do race-pace training without circle swimming, take that opportunity!

I haven't been faster than 1:30 on my kicks in a very, very long time. It's mostly because I never put a lot of focus on my breaststroke kick. But after participating in the seminar with Tennessee coach Matt Kredich two weeks ago, I've been thinking a lot about my kick and how I can make it more efficient (as efficient as I can make it with my horrible ankle flexibility). To go those times in the fast 100 was awesome, especially since I did some tough leg exercises at the gym last night.

Also, my freestyle is showing a lot of improvement in the past month. Is it because Alan Carter is training with us, forcing me to work more on my freestyle just to keep from getting lapped by him on a 200? Probably. To be less than a second slower than my final 50 in the 100 free shaved and tapered gives me a lot of confidence, especially for the end of my 100 and 200 IMs.

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