Dryland Prep
*set a 15min timer to get your body prepped and ready to swim
*dryland follow-along: https://youtu.be/qiN2E7-zXuA
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Water Warm-up
300m Swim @ cruise
*cold, no water-warm-up
*take note of your time here
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Pace + Bodyline
8 x 25 / 40sec interval – free swim, holding 300 TT pace
4 x 25 / rest as needed – kick w/ board, head down, bodyline focus
…rest to recovery
10 x 25 / 40sec interval – free swim, holding 300 TT pace
4 x 25 / rest as needed – streamline kick on back, bodyline focus
…rest to recovery
12 x 25 / 40sec interval – free swim, holding 300 TT pace
4 x 25 / rest as needed – 1-arm lead kick w/ board, head down, one shoulder in the water / one out
…rest to recovery
Bodyline work, adjusted free swim intervals down just a little in order to get them in and the social kick in. good start but not the best finish. Got tired quicker but what i found is that when i’m tired and turn and rotate to breath i’m lifting my head just enough to throw everything off, it’s causing me to panic with my left hand and start to pull before i should. So the kick board head down and 1-arm arm lead kick with the board was good practice to focus on that.
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Kick Development
12min “”social kick”” w/ board (social kick = casual, conversational pace)
*building leg / kicking aerobic capacity is important for longer swims – the more we develop your ability to shuttle lactate from your upper-body into the legs to use as fuel, the better your endurance will be in the water
Got a chance to get about 8 minutes here and holy shit it’s really hard to keep kicking that long