03/20/09 - SCY Timed 1000! (and fast 50s)

BAM
3 x 100 @1:20
75 ez
2 x 100 @1:20
1 x 100 @1:15
75 ez
1 x 100 @1:20
2 x 100 @1:15
75 ez
3 x 100 @1:15
75 ez

10 x 50 (35, 40, 45 by 3)

100 ez

Timed 1000 - went 11:36 (5:45/5:51)

8 x 25 K @30

200 ez

9 x 50 fast @2:00 - went fly 30, bk 32, br 36, fr 27, fr 27, bk 30, fly 29, br 35, br 34


200 ez

Today was all about working my hip rotation and using that to drive my stroke. On the second set of 50s, I went long axis/short axis pairs for the sake of getting a better hip rotation on my backstroke and better undulation on my breaststroke. I felt good on the free, got a good pop off of my hip, but I still let my head wander. On the 2nd 50 back, I felt like I was getting a decent rotation and keeping my head still.

I got a good tip from the Race Club site yesterday: don't try to hit a home run in the backstroke. That is, aim for getting to the recovery faster instead of finishing as though I'm trying to hit a home run. That way, I'm getting to the power phase at the beginning of the backstroke faster.