02/20/09 - SCY Fast 100s day

w/BAM

2 x {
200 fr
150 fr alt breathe
100 fr w/hard kick
50 fast
}

5 x {
50 K/swim stroke @1:00
50 stroke, descend interval from 1:00 - :40 by set. I did br on the last 3, went 40, 39, 37
100 fr @1:25
}

8 x 25 odds @20, evens @30

vert kick, 45 s

4 x 100 @2:30 fast
Went (fly -1:10, br - 1:18, bk - 1:06, br - 1:18)

75 EZ

2 x 125 fr
3 x {
75 K w/fins @1:40
125 K w/fins @1:40
}

200 EZ

4 sets on Vasa
3 sets of plank (bridge) and reverse bridge

12 x 25, odds @20, evens @30

2 x 50 fast @2:30
did br, went 38 (stopped to fix goggles), 36

2 x 100 fast @2:30
br, roll start, went 1:15, 1:16

75 EZ

5 x 50 double arm bk/swim

250 ez

I fiddled around with my nose blocking on the last little set. I think I exhale too much water out when I'm dolphin kicking. When I made a conscious effort to either block my nose better (still let water in) or blow out less, I felt less gassed when doing underwater kicks.

In general, I am working on my breathing technique. On every stroke, it seems, I just explode a exhale before I go to air. Except backstroke, of course. When I consciously start breathing out earlier in fly, back, and free, I find that I get more air and feel a better rhythm to my stroke. Especially during breaststroke. But, lo, when I'm swimming fast I'm still not breathing out quite enough. Something to work on.