Saturday, July 13, 2013

Saturday July 13, 2013

26 days until Nationals.  I am planning a nine day taper but will maintain the volume in the range of 3000 meters since I am only swimming endurance events.  That leaves fifteen more days of hard training.

Swam a practice PB on Fast Friday with a 1:07 in the 100 free, just :02 off my best meet time.
I left early due to a meeting, so I only swam 1900 total.

This morning I swam in the main pool at UT with Corey, Larry, Ande, and Kristy. The pool was set up as an eight lane 50 meter course for a senior circuit meet.

Warm up:
2 x (150 fingertip/50 kick/150 catch up/50 non free)
Main set:
8 x 200 @ 3:10, descend 1-3 and 5-7, 4 and 8 as 25 fast/25 easy/50 fast/50 easy/25 fast/25 easy); descended from 2:48 to 2:41 and from 2:48 to 2:36
4 x 400, 1:00 rest, 1 as 100 strong/300 easy, 2 as 200 strong/200 easy, 3 as 300 strong, 100 easy, 4 as 400 strong; maintained a 1:20 pace or better on the strong swims and went 5:19 on the final 400. This is one of my favorite sets, and I was very happy with how I swam it today.  I split the final 400 2:38/2:41.
Final set:
4 x (4 x 50 @ 1:00), 1 as three breaths, 2 as 10 strokes fast, 3 as catch up with board, 4 as kick.

4800 meters

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