Terry's "Zero-Cancer Zone" Practices

[terry]

Sat 9 April -- 3100m in a 25m pool

I haven't posted in over 10 days. I think I only had the opportunity to do 2 practices in that time--not optimal practice frequency with just weeks to go before Masters Nationals. However I'm not terribly concerned with how fit I'll be, because my goal is to use efficiency and focus to get out 100% of what my physical capability allows during each of my four races at distances from 100y to 1650y during the meet.

Thus in each practice I rehearse swimming--and feeling--the very best of which I"m capable with quite care-full and focused swimming.

Today I had limited time so I did a single set of
(5 x 300 + 5 x 200 + 5 x 100) with 50y easy for a bit of quick recovery between rounds. I swam all repeats on an interval of 2:00/100m

Here are the details
In each round I swam as follow
1st repeat with featherlight and very precise catch
2nd repeat with firmer and equally precise catch
3rd repeat - Add a conscious Hip 'Slide'
4th repeat - Add a conscious Toe Flick
5th repeat - Feel highly integrated whole-body power originating in my dan tien (where chi originates in tai chi. Also called the Powerhouse in Pilates.)
This is a rehearsal/imprinting of how I plan to swim my races at Nationals.

5 x 300 on 6:00. I held 17 SPL and descended to 4:56 (1:39/100)
5 x 200 on 4:00 I held 16 SPL and descended to 3:13 (1:36/100)
5 x 100 on 2:00 I held 17 SPL and descended to 1:33.