My first organized swim practice...
by, October 1st, 2013 at 12:45 AM (344 Views)
So, at the suggestion of one of my YMCA swim mates, Scott, I went over to Carthage College across town and joined an actual organized swim practice. They're trying to get a masters swim program started there for the first time in a few years if I understand it correctly. They have a beautiful swim facility, tons of lanes when set up as SCY.
Jackie coached us tonight, took a look at my stroke during warm-up and diagnosed my left arm crossover pretty quickly, and said I had a tendency to cross over with the other arm a bit too. She had me do a bunch of body position drills front and back in the warm-up until straightening out my arms didn't seem so awkward. Even so I swam some of the sets as drill too... six kick and turn body position drill (front and back) and even the dreaded tarzan-drill; this is how desperate the situation has gotten apparently with persistent cross-over. In any event, by the end of the practice I was swimming back stroke without crossing over and coach said it looked great. Front crawl is going to take some time, just because I've got so many more yards in on that stroke and breaking the habit is going to be a little tougher.
Anyway, here's what we did, well, what I did... the team had a 1000-yard warm-up and I only did 600 to focus on drill, so I did 3600 of the 4000-yard workout:
3 x 100 (fr/bk/fr)
200 in additional drills
--4 x 50 stroke drill (did back six-kick and turn)
--10 x 50 fr on :45 (held :40, but she had me going on 1:00 every third or fourth rep)
--5 x 100 on 1:40 (the first couple she had me do as drill, then I held 1:27-1:30)
--500 timed (came in 7:55, which is closer to this summer's 3-5K pace, but faster than 500s I was swimming this time last year)
--4 x 50 fr on :45 (:39-:43)
--2 x 100 fr on 1:40 (1:30ish)
--1 x 200 (3:07... this did not feel good)
--4 x 50 stroke drill (did 2 back and 2 tarzan)
--2 x 100 stroke (did bk and came in a little under 1:45)