10/15/08

SCY
150 wu, sculling, etc
5 x 100 - bk/fr/bk/br @4th pers RI
4 x (3 x 50 rotating IM @55, 1x100 @1:30 - descend 5 sec/set to 1:15)
4 x 75 @1:05
150 @2:00
3 x 75 @1:05
150 @2:00
2 x 75 @1:05
150 @2:00
1 x 75 @1:05
150 @2:00
3 x (50 fast K, 50 ez, 50 fast, 50 ez - all @1:00). Went 37 on last br swim
50 ez

The 37 swim was a bit of a surprise because I was just trying to focus on executing a good pull -- not usually a recipe for me to go sub-40 in a 50 br. I've been playing around with it a lot lately, really trying to feel what is moving me forward vs. what is not. ON this particular swim, I was working on the model from Quick's Championship Breaststroke DVD. That is, press out to a wide Y (slow, 25 mph) then accelerate in (fast, 60 mph) and strike the line forward (autobahn, as fast as possible).

I've had some issues executing Quick's stroke model in the past but it clicked on that last swim somehow. I added to it the idea I got from goswim's "Fast Scull" drill of turning my hands out toward the walls.

Another thing... I've been focusing more on keeping my core tight, back flat, etc on all swims. In the breaststroke I've been slowing down a bit to focus on establishing a better rhythm from my midsection.