08/05/08

I ended up biking quite a bit more than I'd planned on today, about 12-15 miles. I was hoping to have to do 3, but the auto shop that was holding my car was less than swift.

SCY
900 ez + drills, worked DPS
400 IM K
4 x 100 pace @1:30, work DPS. I went 1:10, 1:09, 1:10, 1:05 (~11-12 strokes/length)
400 drills, work DPS

2100 y

Took it easier and did 1 set of pace 100s as prep for the 10K. I worked on DPS for the entire workout and just focused on getting good extension. I was getting 10-12 strokes per length, and averaged about 12 on the pace 100s (a few lengths were 11 strokes on that set, but most were 12).

Everything follows from the extension, I've found. It sets up my catch, makes my kick more effective, and decreases my DPS. When I wear the forearm fulcrum now, it stays on like it should. Extension, extension, extension! I'm focusing on that until it's firmly ingrained in my stroke.