06/12/08

SCY today:
200 swim snorkel + hydrohips
200 swim snorkel
400 swim
4 x 550 @ 7:10 -- I went 6:53, 6:47, 6:44, 6:50
100 ez recovery
500 kick (breastsroke for me)
4 x 100 IM @ 1:30. Held 1:20s
200 wd

4200 yards

I did a set of 3 x 550 2 weeks ago where I went 7:03, 6:57, 6:53, so to add a 4th and go quite a bit faster was promising. I really worked the front quadrant, tempo-style swimming and noticed a marked difference in my fatigue level during the set. During warmup, I also noticed that my DPS is not much less -- 15 strokes per 25y instead of 13-14.

I got back to more breaststroke technique work today, also. I did 350 yards of that kick on my back with a pull buoy. I tend to drop my knees and open my upper legs too much in breaststroke instead of just getting a good whip from the knee down. The pull buoy kicking helps me focus on the whip. I've been drifting back towards my huge kick, which might be more powerful for now but it also presents a lot of form drag and slows my turnover down quite a bit. I need to step up the turnover in my breaststroke and get a more continuous, linear motion going.

Linear and small. That's how I need to swim.