01/17/03 – 400 free for time

The standard Friday morning practice, only now it’s starting to get a little more interesting.

1,000 warm-up
200 free, 300 pull, 100 free, then I did 3 x 100 pace on about the 1:30… trying to see what a 1:10 to 1:05 felt like. Knowing the 400 free was coming next, and I want to start getting my time down a little more. Then finish it with an easy 100

400 Free on 6:00 fast, 2 x 200 free on 3:00, 4 x 100 free on 1:30
400 free, I took out pretty fast, and basically just tried to maintain the rhythm in my stroke. Anyway, felt much better through the entire thing, and didn’t die too bad, went about a 4:30.
2 x 200’s I decided to pull to give myself a little break and work on hooking in my lats to my stroke. Kept these both right at 2:20
4 x 100’s, I decended from about 1:15 to just under 1:05.

200 Pull, 2 x 100 Pull, 4 x 50 pull all 1:00 / 50 pace.
200 cruised at about 2:25. 100’s I got the 2nd down to about 1:04, then I decended the 50’s really trying to sprint the last one with the big paddles on. this is tough because you have to keep your turnover JUST slow enough to allow your hands to exit the water cleanly, or else the paddles will come off. Went about a :28 on the last one.

100 IM Kick, 2 x 50 kick, 4 x 25 kick sprint
The dolphin kick felt FAST. Really think I’m starting to get the hang of this whole body thing. The flutter kick felt SLOW, really think I still have NO CLUE how to get going fast just using the legs. Breast kick felt normal.

That’s it. Weekend is here, but I may swim tomorrow morning too.