Smooth as Coconut Water

1 August 2022


My wife and I got treated to dinner out with our second daughter this past Saturday night at a funky Jamaican-Chinese fusion place in Toronto. While they got exotic cocktails, I sipped a beautifully smooth coconut water right out of the thing itself. My goal with my quick taper is to feel that smooth by Friday morning for my 400 free. I wasn't quite there yet, 4 days out, but good enough:

  • 1 x 400: IM kick-drill

  • 12 x 50:

  • 4 free descend with snorkel on 0:50 (35, 34, 33, 31)

  • 4 dolphin-flutter kick descend on back on 1:00 (44, 41, 39, 37)

  • 3 descend back on 0:55 (39, 36, 32+)

  • 1 easy

  • 2 rounds of (1 x 100 - 5 x "50"):

  • 100s on 1:30 try to feel like I'm pacing the 400 free and see what I can do. I was 1:01+ in yards which converts to about a 1:10 in long course. I have entered the meet by converting my recent SCM performance to a 4:34.82. The last time I swam the 400 long course was in 2016 when I went 4:43.07, but my best ever dates back a decade at 4:27.99

  • 50s done as

  • 1 easy on 1:30

  • 1 strong backstroke on 1:00, going 32/32+ on both

  • 1 easy on 1:30

  • 1 done as 25 fast-25 easy, went fly at 14, breast at 17

  • 1 easy on 1:00

  • I then did an extra 6 x 50 cool-down for 2,000 yards total.

Not feeling rested, but feeling some more power and connection in my strokes.


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