A tough mix of sets this morning in the pool. After the warm-up, we did the now usual kick and sculling sets. I was kicking better than I have been (and getting less water in the snorkel), and my sculling has improved greatly. Two reasons: 1) the quick tips from Mark (Thanks!) about slowing down, greater range of motion, and really feeling the water, 2) finding this video on the back scull. The back scull is not like the others, no side-to-side, but instead it's all triceps (which cost us later in the workout). Then we got into some long endurance sets, which went pretty well, with some form focus in each one. After that, we picked up the effort quite a bit with some faster work to finish the day. I was pretty spent by this point, still getting back my swimming endurance, but was pretty happy to knock out sub-1:45 on each of the final sprints. Now I'm a bit wiped out. I'll sleep pretty good tonight, provided I can stay awake until then.
Swim: w/u - 200m each free, non-free, pull
3x100, 30" as 25 kick/25 hard kick/50 free
3x100, 15" as 25 scull/25 pull/25 scull/25 fast pull
400 ez free, breathe to west wall, 30"
2x300 ez free drill focus, 1) body roll, high elbow recovery, 2) wide flat foot, 30"
3x200, 30", 1&2) negative split (2:05/1:50), 3) ez non-free
4x100, 30", 1&3) hard (1:42, 1:43), 2&4) ez non-free
Total: 3200m
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