Dryland Prep
*set a 15min timer to get your body prepped and ready to swim
*dryland follow-along: https://youtu.be/qiN2E7-zXuA
Water Prep
200 Swim, continuous, building smooth –> cruise
GOLF Baseline Testing
Every 90sec x 10 sets
50 Swim @ strong pace
*GOLF = stroke count + time (i.e. 30 strokes + 35sec = 65)
Keep in mind there are 3 ways to improve and all of them are indicative of improved swimming metrics:
(a) swim faster, same stroke counts (more speed)
(b) swim same time, lower stroke count (more efficient)
(c) swim faster, and lower stroke count (faster & more efficient — the unicorn 😉
NOTE: Record your LOWEST score and take note of your average for future use
Today was the first day that in the pool i actually felt like i knew what the fuck i was doing. I was getting good rotation from my torso, breathing didn’t feel like a chore, and actually felt rhythmic, and there were even times that i missed a breath or a position and i didn’t panic just made it up on the next few strokes……only negative today was i was in the 25m pool so i didn’t get any metrics on 50m. I chose to keep the 25m distance since i didn’t want to take away from not having an efficient kick turn, just wanted to keep building on the confidence and the momentum of the day. Strokes were 11/12, times were 21-25, i need to get more out of my kick, that’s the next challenge i plan on conquering. so lowest score in the 25m format is 32.Â
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Rest to full reocvery
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Kick Testing
100y Kick time trial w/ board
Not enough time
Cool-down
10min “”social kick”” w/ board (social kick = casual, conversational pace)
Not enough time