Friday afternoon playdate with the water
by, November 6th, 2009 at 03:43 PM (776 Views)
I swam solo this afternoon, and my swim really felt more like playing than working out. Here's what I did.
10 x 100 IM @ 1:45, odds standard IMs, evens IM variants
[For the IM variants, I did all-breaststroke-kick IM, upside down IM, corkscrew IM, IM-order-arms-with-reverse-IM-order-legs, and feet first IM (just a 50 of this, since it's pretty slow)]
Then a thoughtful 400 IM combining kick and swim, focusing on what body movements were propelling me through the water, what might be impeding that movement, how I was powering various motions in my stroke, whether muscles I wasn't using were staying relaxed, that sort of thing.
Then, since I was feeling in that sort of mood, I did one of my favorite technique sets, which I think of as "wrong way/right way" 50s. Basically, you exagerate a stroke flaw on the first 25 of a 50, then fix it on the 2nd 25. Here's the freestyle stroke flaws I focused on doing, then correcting:
*unstreamlinedness (not just on the push-off, but on hand entry, body position, and kicking amplitude)
*head position--looking ahead rather than down at bottom of pool
*crossover arm entry
I did these 5 flaws twice through, for a total of 2 x (5 x 50). It is amazing how easy and good it feels to your stroke efficiently after swimming it really badly.
Then I did a 50-100-150-200 FR progression on ample rest,focusing on maintaining great form throughout.
Then, since I hadn't done much of anything that felt hard, I did a semifast kick set, 12 x 50 K @ 1:00, odds FR, evens ST. I tried to keep all the kicks under :50, and on the last 3 I replaced the first 25 of the 50 with a sprint 25 swim.
Then easy 200 plus some sculling and dophin jumps to warm down.
I left feeling dreamy and eager for my meets to get here!