Focusing on the middle of the swim, with Chris, Misa, and Kate
4×75 (25 windshield wiper scull/25 rhythm drill/25 swim)
4×50 kick, descend 1-4
8×25 swim, build. Choice of strokes
3×500 with 1 minute rest between each
#1 200 moderate/100 focus/200 moderate
#2 150 moderate/200 focus/150 moderate
#3 100 moderate/300 focus/100 moderate
On the “focus” portions of each swim, bring your attention to the various aspects of efficiency in your stroke. Check your body position–are you swimming uphill? Check your head position–what are your eyes looking at? Check your catch out front–are you dropping your elbow? Where in your stroke do you feel as if you’re really getting a good purchase on the water? Are you finishing your stroke? Are your hips and shoulders connected? When you breathe, does your body alignment suffer? How quickly do you get your body back into line when you breathe? Are you exhaling fully under water? Are you still exhaling when you turn your head to breathe? Does your kick start and stop during the stroke cycle? Do your legs splay out when you breathe? How is your streamline coming off the walls?
There are all kinds of little things we can do to make our strokes more efficient, enabling us to spend less energy to go faster and farther. Think about every stroke you take, and pay attention to the details.
8×50 kick, descend 1-4, 5-8
1×300 pull, breathing bilaterally