Fort has been pulling my strings, letting me know that my laziness and my 200 goals are not compatible.
Saturday morning solo (mostly).
SCM at Lifetime
500 freeMain set
10x200 free on 3:00 hold 2:45Warm down
200 back recovery
10x100 free on 1:25 just make. Had to change the interval to 1:30, totally blew the second one
300 back recovery
10x50 free, odd fast, even ez with fins on 1:00. Held 31-29 on fast.
400 kick with fins
Normally, I would not do that much yardage, but Quicksilver commented that it takes 100k before stroke changes become truly part of your stroke, so I upped my yardage/meterage.
The 10x200s were pretty easy to hold 2:45, until the last one, when I came in at 2:50. At that point, I was worried about the 100s The 200 back took about 10 minutes.
My wife joined me for the 10x50s. She held 30ish too with fins. Not sure what that means, since she is not a sprinter.
I was hoping to get some video shot, but before the 50s, when the pool was empty, my wife wanted to do it after we were done. After we were done, it was packed. I think everyone was getting in early workouts because there are so many day/evening events today for the kids. Usually, Saturday morning is dead.
My new stroke held together well, but I need to work on the following.
- look directly down. The water line is not just above my goggles anymore, but I still have too much neck arch.
- pull with the wrists not the fingers
- play with Janet Evans recovery more
- keep stroke depth shallow, fingers pointed at the bottom of the pool
The wide entry really is great. My shoulders feel fine after 5.5k, it is easy to setup the power phase (EVF) without shoulder involvement, and I am setup for a straight pull.
Conditioning workout a little later. It is pull ups, pull overs, lateral raises, broomstick twists, weighted side bends and crunches. Back extension is supposed to be in there too, but I have not figured out how to do it with the equipment I have at home.