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Alex's swim journal

100s day... 3700 SCY

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by , February 12th, 2013 at 06:25 PM (206 Views)
Without any afternoon meetings today I was able to take a little longer lunch at the Y and did the following:

WARM-UP:
500 EZ swim
10 x 50 on 1:00 (mostly around :40-:41)
1:00 break

MAIN SETS:
10 x 100 on 2:00 (mostly 1:22-1:24; mostly 1:22s in first half, 1:24s in second)
11 x 100 swum as so:
-2 x 100 fly on 3:00 (These were around 1:55)
-100 fly/back on 2:30 (50 of each; 1:50)
-2 x 100 back on 2:30 (1:48, 1:50)
-100 back/breast on 2:15 (50 of each; 1:55)
-2 x 100 breast on 2:15 (mid- to hi-1:50s)
-100 breast/free on 2:00 (1:40s?)
-2 x 100 free on 1:45 (1:29, 1:32)
2:00 break

COOL-DOWN:
400 IM relaxed, focus on "legal" fly and breast kicks (7:30)
masters minute
200 free, EZ

The second main set was working on segments of the 400IM, my focus for the next month or so. I slowed down the fly and breast a lot to focus on the kick, make sure there isn't any residual fluttering on the dolphin or at the end of the breast in-sweep. I'm still having trouble pointing my left toe on the out-sweep (it's trying to point out, but just can't make it as far out as the right foot--this might be a flexibility issue, or might be related to the muscular imbalances I mentioned in my previous entry). In any event, I think the kick sets last night helped a little, because I asked our afternoon lifeguard, Jen, to take a look at it--she's been watching and commenting my progress over the last few weeks--on that last, slow 400 IM. She said the kick on both fly and breast looked a lot better, more balanced. Progress. I watched my 100 splits on the 400 IM and they were approximately 1:57 fly, 1:55 back, 1:58 breast, 1:40 free. Very slow, but working hard to keep the feet together on fly and breast. My strategy for the two March meets in which I'd like to do the 400 IM might be to go real EZ and safe on the fly and breast, and push the back and free hard to try to get myself back under 7:00. We'll see how it goes in the next week or so. Meanwhile... lots more work on the breast kick with the board, and the dolphins w/ and w/o fins.

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