I’ve been receiving so much great information about swim practice and technique lately, it’s hard to keep up with it all. There was a post yesterday in the Total Immersion Coaches group that really appealed to me, a series of focal points for a tune up from Suzanne Atkinson. I decided I’d add them to my tune up practice for today, and then do a variation on a previous practice. I’ve said this before, and today was one of those days — be prepared to switch gears when it feels appropriate.
Here was Suzanne’s post as a tune up:
5 x 50 as:
#1 fingertip drag
#2 Drag to elbow lead
#3 Elbow lead to smooth entry
#4 Smooth entry to open axilla
#5 open axilla to shaping catch
Made me think about my 400 focal point tune up. Decided to bump mine to a 500 and do each one for 100. Felt great, and noticed lots of points in my stroke to work on improving.
Next set was a tempo trainer ladder for 50s at 1.6, 1.55, 1.5, 1.45, 1.4, 1.35, 1.3, 1.25, 1.2, 1.15
As I prepared for the next set I realized that what I wanted to do, and felt I needed to do was take those focal points from the beginning tune up and use them instead of focusing on tempo.
So next set was 6 x 300 and I chose to pick one focus for each. and I do have to say that I felt very “Shinji-like” in the fact that I could hold a focus for an entire 300. Today was not a fast practice but I felt it was a very productive practice.
On a different note, the air this morning was 60.
Getting to the pool and getting in the water was tough! Once I got in I found the 83 degree water was beautiful, even though under “normal” circumstances that would be way to warm.
This may have been my last practice at the North County Aquatics facility. We are leaving Vero Beach on Friday morning, Thursday is supposed to be very cold and and pool isn’t open till afternoon on Friday. I’ll miss it and the pleasant staff and patrons. This car in the lot this morning did give me a laugh as I was leaving.
A 5 mile build run on a local dirt road finished off training for me for Wednesday. Finishing the run with a sub 9 minute mile felt good!
I’ve also become much better about planning meals in advance and cooking. I made two very simple yet tasty recipes for tonight, Apple Glazed Turkey and Roasted Brussels Sprouts (made with already cooked leftover turkey bacon). It’s been nice eating at home, and hopefully helping me get back to “race weight” again.
Thursday is pack up and get organized to move day for us so not sure what if any training I’ll get done, Friday and Saturday are “travel” days so I better get something done.