{"id":17618,"date":"2026-07-22T16:38:07","date_gmt":"2026-07-22T22:38:07","guid":{"rendered":"https:\/\/cmolnar.com\/?p=17618"},"modified":"2026-07-22T16:38:11","modified_gmt":"2026-07-22T22:38:11","slug":"77-day-countdown-technique-today","status":"publish","type":"post","link":"https:\/\/cmolnar.com\/?p=17618","title":{"rendered":"77 Day Countdown – Technique Today"},"content":{"rendered":"\n

After a dry-land day yesterday I was back in the pool today working more on technique. I am trying to break several bad habits that I developed over 40 years of open water competition rather than pool competition. I need to make sure to improve flip turns, and breaststroke push offs from turns, as well as my underwater portion of breaststroke. I learned to compete in the dark ages of breaststroke where you could not have your head underwater at any time and you were only allowed one complete stroke after the wall with no dolphin kick. This has changes over the years. <\/p>\n\n\n\n

Today’s workout:<\/p>\n\n\n\n

Metric<\/th>Value<\/th><\/tr><\/thead>
Total workout time<\/td>51:45<\/strong><\/td><\/tr>
Total swim distance<\/td>2,525 m<\/strong><\/td><\/tr>
Total intervals<\/td>20 swim intervals<\/strong><\/td><\/tr>
Longest freestyle repeat<\/td>200 m<\/strong><\/td><\/tr>
Longest breaststroke repeat<\/td>250 m<\/strong><\/td><\/tr>
Fastest 100 Freestyle<\/td>1:32.1<\/strong><\/td><\/tr>
Fastest 100 Breaststroke<\/td>1:49.6<\/strong><\/td><\/tr>
Fastest breaststroke 50<\/td>0:50.3<\/strong><\/td><\/tr>
Fastest freestyle 50<\/td>0:42.5<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

I had a longer than normal rest time in the center of the workout as the guy in the lane next to me wanted to talk a bit about some upcoming competitions.<\/p>\n\n\n\n

#<\/th>Stroke<\/th>Distance<\/th>Time<\/th>Pace \/100<\/th><\/tr><\/thead>
1<\/td>Freestyle<\/td>100<\/td>1:32.1<\/td>1:32.1<\/td><\/tr>
2<\/td>Mixed (warm-up)<\/td>100<\/td>1:49.0<\/td>1:49.0<\/td><\/tr>
3<\/td>Breaststroke<\/td>50<\/td>0:50.3<\/td>1:40.6<\/td><\/tr>
4<\/td>Breaststroke<\/td>50<\/td>0:52.6<\/td>1:45.2<\/td><\/tr>
5<\/td>Freestyle<\/td>100<\/td>1:33.0<\/td>1:33.0<\/td><\/tr>
6<\/td>Breaststroke<\/td>50<\/td>0:51.2<\/td>1:42.4<\/td><\/tr>
7<\/td>Breaststroke<\/td>100<\/td>1:49.9<\/td>1:49.9<\/td><\/tr>
8<\/td>Freestyle<\/td>100<\/td>1:37.9<\/td>1:37.9<\/td><\/tr>
9<\/td>Breaststroke<\/td>100<\/td>1:54.0<\/td>1:54.0<\/td><\/tr>
10<\/td>Breaststroke<\/td>250<\/td>4:24.5<\/td>1:45.8<\/td><\/tr>
11<\/td>Breaststroke<\/strong><\/td>100<\/td>1:47.9<\/td>1:47.9<\/td><\/tr>
12<\/td>Freestyle<\/td>50<\/td>0:42.5<\/td>1:25.0<\/td><\/tr>
13<\/td>Breaststroke<\/td>100<\/td>1:49.6<\/td>1:49.6<\/td><\/tr>
14<\/td>Freestyle<\/td>200<\/td>3:11.1<\/td>1:35.6<\/td><\/tr>
15<\/td>Mixed<\/td>100<\/td>1:43.8<\/td>1:43.8<\/td><\/tr>
16<\/td>Mixed<\/td>100<\/td>1:41.4<\/td>1:41.4<\/td><\/tr>
17<\/td>Mixed<\/td>100<\/td>1:42.0<\/td>1:42.0<\/td><\/tr>
18<\/td>Breaststroke<\/td>100<\/td>1:54.5<\/td>1:54.5<\/td><\/tr>
19<\/td>Freestyle<\/td>100<\/td>1:38.6<\/td>1:38.6<\/td><\/tr>
20<\/td>Mixed (cool-down)<\/td>50<\/td>0:53.8<\/td>1:47.6<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Breaststroke<\/h3>\n\n\n\n
    \n
  • Total breaststroke volume: 750 m<\/strong> (50 + 50 + 50 + 100 + 100 + 250 + 100 + 100 + 100 m)<\/li>\n\n\n\n
  • Longest repeat: 250 m<\/strong><\/li>\n\n\n\n
  • Fastest 100: 1:47.9<\/strong> (following a rest after the 250 m)<\/li>\n\n\n\n
  • Best other 100: 1:49.6<\/strong><\/li>\n\n\n\n
  • The 250 m repeat at 1:45.8\/100 m<\/strong> is particularly noteworthy because it indicates a sustained a pace faster than your standalone 100 m breaststroke intervals<\/strong>. That may reflect a combination of pacing strategy, interval timing, or the way Garmin segmented the swim, but it’s a repeat worth watching in future workouts.<\/li>\n<\/ul>\n\n\n\n

    Freestyle<\/h3>\n\n\n\n
      \n
    • Fastest 100: 1:32.1<\/strong><\/li>\n\n\n\n
    • Best sustained pace: 200 m in 3:11.1 (1:35.6\/100 m)<\/strong><\/li>\n\n\n\n
    • Freestyle speed remains very consistent<\/li>\n<\/ul>\n\n\n\n

      <\/p>\n","protected":false},"excerpt":{"rendered":"

      After a dry-land day yesterday I was back in the pool today working more on technique. I am trying to break several bad habits that I developed over 40 years of open water competition rather than pool competition. I need to make sure to improve flip turns, and breaststroke push offs from turns, as well 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