04/10/09 - Race Pace 200s/400 IMs

A doozy. I got a little nauseous by the end.

100 dolphin K, arms at sides, bend butt up, arch shoulders out.
300 K/drill/swim
4 x 100 @1:30 descend (1:12,1:11,1:08,1:07)
8 x 50 fast @40 - IM order, 2 of each stroke

Then, the fun:

6 x 200 race pace, broken 15s @50, 3 min rest after each
1.)Bk - 31.47, 32.97, 32.73, 32.75 (2:09.92)
2.)Br - 37.17, 39.78, 38.12, 38.23 (2:33.30)
3.)Bk - 30.87, 32.43, 32.69, 32.68 (2:08.67) -- 100,150 splits are to feet
4.)Br - 37.05, 38.65, 39.25, 39.76 (2:34.71)
5.)Bk - 31.76, 33.88, 34.40, 34.60 (2:14.64) -- 50,100,150 splits to feet
6.)Br - 36.42, 38.15, 39.23, 38.91 (2:32.71)

3 x 400 IM, 20s @100, 4 min rest after each. Goal was to hold +3/4s over goal pace per 50, so 35/36 on fly, 36/37 bk, 41 br, 35 fr.
1.)34.27, 36.78(1:11.05); 36.72, 37.93 (1:14.65); (1:22.20); 33.24 -- (missed last 50 free); (4:21.14 @350)
2.)35.56, 35.53 (1:11.09); 36.23, 39.24 (mistakenly stopped after 1st 50bk) (1:15.47); (1:20.97); (1:08.06)
(4:55.59)
3.)34.83, 35.58 (1:10.41); 36.24, 37.28 (1:13.52); 41.40, 40.38 (1:21.78); (1:09.15)
(4:54.86)

400 pull, work on hand entry

Whipped.

I noticed something on my 200 breast swims vs. 400 IM breast -- during the 200, I was trying to generate a lot more power with my arms on the pull. On the 400 IM, I was just trying to establish decent turnover and I let my body pull my arms through faster. So my turnover was a bit higher, but the effort seemed less. Something for me to think about, but I think the higher turnover stroke is what I want in the 4 IM.