Jul-4

Dryland warm-up

-Standing Hip Joint Rotations

-Standing Shoulder Joint Rotations

-Leg Swings (progressing speed)

-Shoulder Circles (progressing speed)

-Straddle Torso Rotations (progressing speed)

+

6 x 50 / 45sec Rest – GOLF

*https://www.youtube.com/watch?v=YRLLwzDwGPM

*this is going to become a staple of your swim training moving forward

+

8 x 25 / 20sec Rest – freestyle swim

Rest 2min

10 x 25 / 15sec Rest – freestyle swim

Rest 2min

12 x 25 / 10sec Rest – freestyle swim

*goal is to maintain your average 25 pace from 300yd time trial across — if you fall off by more than 2sec, STOP, rest until you’re recovered, and then pick-up where you left off

+

1 x 300 – kick w/ board, every 3rd 25 = sprint

+

Technique Touch-up – 1 set

-2x 25 / 2-breath rest – 1-arm lead kick w/ kickboard (alt sides ea 25)

-2 x 25 / 2-breath rest – 1/4 Stroke Pause freestyle swim

*https://www.youtube.com/watch?v=VuhdPzWH0nY

-2 x 25 / 2-breath rest – fist drill + hip-driven freestyle swim

**https://www.youtube.com/watch?v=KRdbsImF4BE

Had to take some breaks on the main part. But was managable.

Still, if I fatique I start to mess up foot work pretty massive and use my legs way too much. Rest is really way better already. GOLF score are always around 85 if I use it right (50 meter + 25 strokes)

Video of 25m swim with too much legdrive:

https://youtu.be/dYGBb-FJ5mw

(This 25 was about 20 seconds and 18 strokes)