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Alex's swim journal

3K workout at the Y

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by , October 2nd, 2013 at 01:44 AM (353 Views)
Today I got in a quick swim at the YMCA on the way into work and did some drills to work on the cross-over issue; then a set of fly, even some breast and back work. Here's what I did:

Warm-up (1000):
100 six-kick and switch (50 fr/50 bk)
3 x thru:
--200 pull w/ buoy (focus on wider hand entry)
--100 six-kick and switch drill (as above)

MS (1000/2000):
4 x 50 fly on 1:00 (:48, :50, :51, :53)
100 back recovery
4 x 50 fly on 1:00 (:50, :51, :51, :53)
100 back recovery
4 x 50 fly on 1:00 (:51, :52, :53, :54)
100 pull recovery
100 six-kick and switch

MS2-CD (1300/3300):
500 breast (around 10:30)
100 six-kick and switch
200 back (3:40)
100 pull
200 back (4:00)
100 pull
100 six-kick and switch

These workouts are taking a little longer (this one was probably 75 minutes instead of the usual hour for 3K), because of all the drill involved, but I'm pretty sure this is going to help me bring my times down a lot more in the long run. Not happy about the fly times, but one thing I noticed already is that when I'm doing fly I tend to bring my hands in too close... this is not good in fly and the fact that I was doing it was probably also affecting my tendency to cross-over on free and back. It's as if my shoulders and arms are looking for streamline on every stroke (as in breast). Lot's to work on!

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