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Canuck Countdown

March 30, 2012

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by , March 30th, 2012 at 05:07 PM (584 Views)
72 days until Day 1 of the FINA World Masters Championships

Thursday, March 29
Kinsmen Aquatic Centre
WWU Pool (25m)

I'm particularly happy with my performance in this workout, so thought I'd post it!

warmup
6 x 50 swim, 25 kick, 25 drill
4 x 100 pull @ 1:50
2 x 100 swim @ 1:40

main set
400 Free (negative split) @ 6:00 (time = 5:00)
3 x 100 Free @ 1:20 (held 1:11)
6 x 50 Free @ :50
200 EZ
400 Free (negative split) @ 6:00 (time = 4:57)
3 x 100 Free @ 1:20 (held 1:11)
6 x 50 Free @ :45
200 EZ
400 Free (negative split) @ 6:00 (time = 5:03)
3 x 100 Free @ 1:20 (held 1:14)
4 x 50 Free @ :40 (held :36)
200 EZ

cool down
8 x 25 drill @ :40

Total Distance = 5000 meters (SCM)

Comments: On the 3rd time through, I backed off on the 400 and the 100s because I was worried that I wouldn't make the 50s. My strategy worked, because the 50s felt the easiest of all as I was able to immediately get into a rhythm with the pace.

Tuesday, March 27
Kinsmen Aquatic Centre
WWU Pool (25m)

main set
12 x 150 as
3 x 150 smooth @ 2:30 , 1 x 150 strong @ 2:00
2 x 150 smooth @ 2:30, 2 x 150 strong @ 2:00
1 x 150 smooth @ 2:30, 3 x 150 strong @ 2:00

I held 1:45s for most of the strong 150s, slipping to 1:47 and 1:49 for the last 2

Total Distance = 4600 meters (SCM)

Meet Report

I swam in 4 swim meets between Saturday, March 14 and Sunday March 25!

OSC Double-Double Meet
March 17 - 18
Edmonton
Kinsmen Aquatic Centre Comp Pool (50m)

This was a SNC (Swimming Canada) meet rather than a MSC (Masters Swimming Canada) meet. This was my first long course meet of the season.

100 Free 59.92
200 Free 2:13.88
100 Fly 1:06.45

That afternoon, I also swam in the

Making Waves Invitational
March 17
Edmonton
NAIT Pool (25m)

200 Fly 2:35.89 (no DQ!)
100 IM 1:09.31

I swam the first 175 meters of the 200 fly very relaxed and easy, then sprinted the last 25. Next time, I'll try 150 easy / 50 hard, etc. until I find the right balance.

The following weekend, I swam in the

Red Deer Silver Sharks Invitational
March 24
Red Deer
Michener Aquatic Centre Pool (25m)

200 Breast 2:54.22
200 Back 2:43.70 (immediately after a 25m freestyle race)
100 Breast 1:19.42

The next day, I swam in my 2nd long course meet of the season:

Calgary Masters Invitational
March 25
Calgary
Talisman Centre (50m)

50 Free 27.76
200 Back 2:51.59 (almost immediately after 50 Free)
100 Free 1:01.08
400 Free 4:53.42

The only good swim was the 400 free - and it's not good because of the final time, but because of how I split the race. I was so tired before the race that I almost scratched it, but I decided to swim a controlled pace race instead. Here were my splits:

1:10.90
1:16.26 (2:27.16)
1:14.64
1:11.62 (2:26.26)

= a negative split and a nice descend of the last 3 100s.

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Updated April 2nd, 2012 at 03:07 PM by lewba

Categories
Swim Workouts , Masters Swim Meets / Events , USA-S Swim Meets / Events