450 - 6 x 75's kick/drill/build to sprint last 25
500 - 500 straight neg.split on base (1:15/100 = 6:15)
500 - 5 x 100's on 1:20
400 - negative split on base (5:00)
400 - 4 x 100's on 1:15
300 negative split on base
300 - 3 x 100's on 1:10 (ended up flip turning on everything. No way to swim fast enough to even open turn those 100 times)
200 negative split on base
200 - 2 x 100's on 1:05 (again, this time was out of my league as well as everyone else in my lane. I was in position 4 out of 5 in the fast lane)
Then the workout ended and I continued with:
100 strong with an extra minute to rest for the last sprint of the day!
100 sprint for time (1:04).
I can go way faster than that, but at this point, I had already sprinted so much that I was fatigued and this was the best I could do.Then I talked with Wes. Earlier he had given me some feedback on my stroke which was exactly why I went. I wanted his expert opinion. And he gave me some things to remember:
- Head position. He noticed that the water level was on my forehead, where it should be more at the very top of my head. I need to look straight down in the water. I think part of the reason why I was doing this is because I wanted to make sure I was keeping up with the person right in front of me and was doing more looking forward underwater than I typically do. Especially in open water, when I can't really see much in front of me anyway. But it's something to be more mindful of.
- Earlier catch on my right arm. He said that my right arm catch is more straight at the start and about halfway through is when I bend my elbow instead of getting that bent elbow at the start of the catch like my left are is doing correctly. Didn't notice that and yes I paid more attention to that after he mentioned it.
After everyone left I continued with:
250 - 50 ankle strap, no buoy or paddles fast stroke rate, 200 pull agility paddles with ankle strap
250 - 50 ankle strap, no buoy or paddles fast stroke rate, 200 pull large paddles with ankle strap
5,500 yards total in 1:30 Looking forward to swimming in GSL this evening! Going for Gridley Strait for sure.