In the pool, I felt a little draggy, but Helen's back! So she got me working. And maybe the 500m kick set helped knock it out of me. Here it is.
Warmup (400m): 400 reverse IM (25 swim, 25 kick, 25 pull, 25 swim)
Minispeed Kick (500m): 4x[25 easy, 25 fast, 25 easy, 50 fast], each rep in IM order*
Aerobic Main Set (1600m): 4x400
1. 400 IM :30. For the fly, I did 25 full stroke, 50 [3 strokes right, 3 strokes left, 3 full stroke], 25 full stroke. My breaststroke is slow as ever.*
2. 400 Freestyle on 8:00. We came in at 7:15, but really, I couldn't do it on 7:45 today. Next time. As it is, 7:15 is a pretty good time for me right now! It was Helen who brought me in quick.
3. 400 Freestyle on 8:00.
4. 400 IM, same set-up as #1.
Recovery (500m): 5x 100 [50 choice, 50 free pull]. Choice was fly, back, breast, back, breast.
Warmdown (200m): easy
===3200m
*note to Julie: for some reason, I can't get a fast whip kick. Just like I can't seem to get a fast breaststroke. I've always been weak at it, but it may soon be time for a breaststroke overhaul. It's not critical yet, I don't think. . . but better put it on the to do list!
original workout here.
And, because it's such a tired-y day: a pretty flower.
1 comment:
http://www.youtube.com/watch?v=2R8DHYd7D28&feature=related
Here is a breastroke clip that I love and always keep bookmarked. From 1:15 or so there is a great slow motion kick segment, but there is lots to see in here.
For now just watch for
-hip position in different phases of the stroke
-feet curling up towards bum, knees don't drop
-full extension of legs and feet, ending with pointed toes and big toes turned towards each other
-watch the timing, at what point are legs cocked back, when do they extend.
Take a peak at:
-high elbow on outsweep
-continuous motion between insweep and recovery, there is no break in the motion
-forehead always has forward motion, not diving towards the bottom.
That should get us started me thinks :-)
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