04/09/09 - More distance

300 - L/R/6 K switch
8 x 50 @55 1->4 descend

5 x 500:
odds free hold 3:40, 1:12, sub-1:10 @6:30 (5:55, 6:00, 6:04)
evens IM - 75 long, 50 hard @7:00

200 ez

6 x 50 fast K @1:00 odds fly, evens fr. No board for me, trying to work on body position.

2 x 100 fast, 100 ez recovery [fly - 1:08.81, free - 1:03.97(30.50, 33.47)]

6 x 50 w/bungee cord - out resistance, back assistance (out - fly, fr, br, fl, fr, fr)(assist - fly, bk, br, bk, bk, bk)

300 ez

I tried out my new watch today for pacing some of the 500s and timing the fast 100s. It's a basic ironman with chronograph and interval timer. On the 500s, I set the interval timer for 1:13, 1:13, 1:13, 1:12, 1:10. It worked well on the first 2, but then I got off a little bit and took the 3rd 500 out slower. I stopped quick @ the 400 on that one and timed my last 100, trying to keep it under 1:10 (1:09.47). Overall, my free felt great.

The stopwatch works pretty well. It has a big button on the front that's pretty easy to hit with my thumb when I'm streamlining.

My fly was dragging a lot today. I need to figure out how to swim a moderate butterfly without going too vertical. It seems to be either high effort and I'm ok or moderate effort and I go vertical. Maybe I'm picking my head up too high, trying to get big breaths... not sure. I might experiment with breathing more often than 2 up, 1 down -- like 3/1, or even every stroke.