Monday, June 23, 2014

Monday June 23, 2014

Swam in a one day meet at the Dad's Club on Sunday which was held in the outdoor 50 meter pool.  The pool is relatively shallow and in need of resurfacing, but the water temp was fine due to a very good aeration system.  I ate breakfast at the Starbucks in Katy and did a standard meet warm up consisting of 600 meters followed by some pace 100s on 2:30 which  I descended down to 1:15.  The 400 free was the first event.  My goal was 5:15, and I went 5:13:20 (2:36.37/2:36.83).  I held my stroke together and didn't breathe into the turns.  A very nice swim and a personal best unshaved/untapered. My 200 free at the end of the meet was a solid 2:29.20 which I also split well (1:13.80/1:15.60).  I did warm up an additional 400 yards about an hour before the race broken down into an easy 300 and some fast 25s.  Pre-race nutrition consisted of a Cliff Bar, about 1/2 of an EFS shot, and some Gatorade.  These were good swims for me in the middle of heavy training.  I can expect a 2% drop with shaving alone, and I plan to be fully rested for Zones next month where the 400 free is the first event on Saturday.

This morning I shared a lane with Dick, Larry, Kristy, Sloan, Chris, Tyrone.  Whitney coached.

Warm up:
6 x 150 as 100 free/50 stroke drill
Main set:
8 x 400 @ 6:00, descend 1-4 then maintain that pace.  We were allowed to pull two, but I only pulled the last one.  I swam behind Dick and went 5:52, 5:47, 5:37, 5:36, 5:32, 5:37, 5:39, 5:23.  A solid effort on that interval and comparable to a set of four I did last summer.
Final set:
2 x 400 with fins (50 right side kick/50 right arm/50 left side kick/50 left arm/200 fingertip drag).

I plan to begin tapering in 2 1/2 weeks.