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swimsuit addict

Technique work: rotation and relaxed recovery

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Swam with TNYA today--here's what I did:

700 scy warmup

FR drill progression--2x through
4 x (25 kick with rotation from side to side, hands by side + 25 FR) @ 1:05
4 x 50 shark fin drill @ 1:15 (rotate then recover hand to armpit 3 times before each stroke)
2 x 100 FR @ 1:40, working rotation and high elbows

4 x 150 FR @ 2:30
[2:00s]
4 x 50 kick @ 1:15
[RIMO, 45-52]
4 x 150 FR @ 2:20
[1:52-1:54s]
3 x 50 kick @ 1:15
[50-55s]
4 x 150 FR @ 2:10
[2:00s--merged into warmdown]
50 warmdown

It was nice to slow things down and work on technique this morning. I was sore from ballet class last night--I'd missed a few weeks, and the first class back is always tough--so I appreciated the opportunity to stretch out and focus on specific things. Sean was on deck, and he's always good at finding things to improve in our strokes.
There was good news after the workout: The sut spinner that had been taking up valuable locker room space at John Jay for the last 6 months is finally hooked up and working! Woohoo!!

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