Extra long practice tonight. Spent a few minutes reviewing video that we took last week, found a couple of things that I know I need to work on (just reinforced what I already knew) plus a couple of other things. Found out that I’m dropping my elbow mid pull, for example)

Practice today was about going fast.

Long warmup
800 SKPS
6x50 (25 dr/ 25 swim) IM order no free twice through
100 (50 k 50 p)

Main set
3x {
3x50 @ :55 d 1-3 down to race pace
50 ez
100 AFAP
60 sec break after each 100
}
Intent on the 100’s was to go flat out on each one. If you get slower, that’s ok. I didn’t do it right, should have gone faster on the first repeat since I held the same times for each repeat. 1:07, 8, 7)

300 ez warmdown

2400 m total

ETA, I was pleasantly surprised by how much speed I had. I didn’t think I’d be under 1:12’s or so, to be that much quicker than expectations is a good sign.

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly