Taking my own medicine

This morning I coached South Davis Masters,  but I got there early and did:

3300 - 3 x (1000 free, 100 drill)

Then coached, and afterwards did the the same workout the advanced group did:

Objective: focus on form and technique

300 Warmup - Choice

300 - 12 x 25's (4 kick, 4 swim, 4 kick) on :35/:30/:35

400 - 8X50's free - down easy focus on good form, back STRONG on :50/:55

400 - 4X100  first two pull, second two stroke on 1:20/1:30

400 - 8x50's swim - down FAST, back easy focus on arms extending straight out in front of the shoulder, not extending in towards the center line!  Focus on early catch and straight forearm.  

1200 - Two times through: {

300 Pull

200 - 50 Catch up drill

100 smooth swim

50 catch up drill :20 sec rest

100 strong kick (fins optional)

}

300 Cooldown - Choice

400 kick with fins

7,000 yards total in 2:00