04/28/03 – Back on the horse – 5,000 yards

600 warm-up – felt surprisingly good in this. I know it was just warm-up, but I felt smooth and long. Figured because I have not been swimming regularly, I was going to feel pretty bad.

6 x 75 – 25 free – 25 stroke – 25 free on the 1:15 – 1050
Went IM order on the stroke part. Working on single kick fly right now. Really makes you trust in the movement of your body, rather than driving from the legs.

500 pull on 7:30 – smooth and easy, just stretching it out, and saving for the rest of the set.
5 x 100 on 1:20 – basically, just tried to cruise them all at the same speed. Holding between 1:12 and 1:15 while holding 12-13 strokes per lap.
400 IM on 7:00 – I have to admit, I alternated fly/free for the first 100. It?s been a while, so I didn?t want the rest of the 400 IM to be so messed up by trying to do the entire 1st 100 fly.
4 x 100 on 1:20 – just like the 1st set of 100?s, only this was mercilessly one 100 shorter.
300 pull on 4:30 – Smooth, long and easy.
3 x 100 on 1:20 – yep, same again, only as the distance is shrinking, holding the pace is getting easier and easier.
200 IM kick on 4:00 – very nice… good time to relax on the board. I worked the fly and breast kick, and took the back and free as an easy 50 flutter.
2 x 100 on 1:20 – Ahhh… the end is in site, and I really just cruised these.

5 x 50 warm-down on the 1:00, 25 swim, 25 kick – nice and easy… long walls

3 x 300 pull on 4:00 – I added a bit to the practice just to get some extra mileage in. It felt good.

5,000 yards