2 May 2022
I've got 18 days until Canadian Masters Nationals starts, so I'm taking the "more rest is better" lesson I learned from my meet at the start of April and doing a three week taper versus my traditional two week taper. My goal is to more gradually reduce volume and intensity, ideally gaining freshness and "easy speed" through the process.
Chaining off the 400 IM Test Set I've done each of the last three weeks, I'll now start dropping one round from the end of the set each week. I started off decently on my standard, long 1,750 yard warmup:
100s free - 1:11, 1:09, 1:05, 1:01+
100s IM kick on back - 1:32, 1:28, 1:27, 1:24
50s build IM order - 31, 33, 39, 30+
400 IM Test set (minus the 400 IM)
8 x 50: on 0:55, 2 each stroke, build the odds and make sure the evens are at target 400 IM race pace
My revised target splits would be 29 fly, 33 back, 38 breast, 30 free
10/10/13 - 29, 30+, 36-, 28-
01/26/20 - 34, 35, 40, 32
08/03/20 - 34, 35, 42, 32
09/21/20 - 37, 34, 42, 31+
10/02/20 - 32, 34, 40, 31
11/21/20 - 31, 32, 38, 29
11/13/21 - 32, 33, 39, 29
11/21/21 - 31, 32+, 38, 28
11/28/21 - 31, 32, 39, 28+
02/14/22 - 31, 33, 38+, 28+
02/21/22 - forgot to write these down
03/03/22 - 31+, 33, 39, 29+
04/11/22 - 32, 32, 38+, 29
04/18/22 - 31, 32, 37+, 29
04/25/22 - 31, 33, 38, 29
05/02/22 - 30++++, 31, 38, 29_
1 x 50: on 2:00, drill/cruise with snorkel
4 x 100: on 1:40, do as 100 IMs, descend to target 400 IM race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
My SCY revised target would be to descend from 1:17 to 1:05
10/10/13 - 1:11+, 1:10, 1:07, 1:03+
01/26/20 - 1:22, 1:18, 1:14+, 1:10
08/03/20 - 1:27, 1:20, 1:15, 1:13
09/21/20 - 1:25, 1:21, 1:18, 1:15
10/02/20 - 1:22, 1:18, 1:14+, 1:11++
11/21/20 - 1:17+, 1:14, 1:10+, 1:07
11/13/21 - 1:21, 1:16, 1:12, 1:07
11/21/21 - 1:20, 1:16, 1:10, 1:06
11/28/21 - 1:20, 1:15, 1:09, 1:06
02/14/22 - 1:17, 1:14+, 1:11, 1:07
02/21/22 - descended down to 1:07
03/03/22 - 1:19, 1:15, 1:09+, 1:07
04/11/22 - 1:19+, 1:14+, 1:10+, 1:08
04/18/22 - 1:20+, 1:16, 1:09+, 1:06
04/25/22 - 1:19+, 1:14, 1:10, 1:06++++++ (e.g., barely saw the 6 before it flipped to the 7)
05/02/22 - 1:20, 1:15, 1:11, 1:06
1 x 100: on 4:00, drill/cruise with snorkel
2 x 200: on 3:10, build each stroke on #1, try to make #2 at revised target 400 IM race pace divided by two (e.g., 2:10)
10/10/13 - 2:28, 2:13+
01/26/20 - 2:42, 2:27
08/03/20 - 2:57, 2:37
09/21/20 - 2:48, 2:37
10/02/20 - 2:45+, 2:31
11/21/20 - 2:42, 2:25
11/13/21 - 2:40, 2:24
11/21/21 - 2:44, 2:20
11/28/21 - 2:43, 2:24
02/14/22 - 2:42, 2:24
02/21/22 - 2:39, 2:23
03/03/22 - 2:41, 2:22
04/11/22 - 2:42, 2:23
04.18/22 - 2:41, 2:20
04/25/22 - 2:39, 2:20
05/02/22 - 2:41, 2:20
5 x 50: active recovery on 0:40, 0:45, 0:50, 0:55
I didn't expect any notable movement today from last week, so it was simply nice that I wasn't slower!
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