Super Swim, Lesson #8

A big swim session at Bukit Jalil last night. I arrived quite early and didn't rest so much so managed to clock up a World record 2800m!

1. Warm-up 400m.
2. 4 x 50m, 10s rest.
3. 2 x 100m, 10s rest.
4. 1 x 200m.
5. 10 x 100m, 10s rest. (Total 28:50, started at 2:30/100m, increasing to best of 2:15.)
   
6. 6 x 50m hard, 90s rest. (Best 50s - fastest ever, others 53-55s)
   
7. 1 x 100m easy.
8. 1 x 400m. (10:17)

TOTAL 2.8km !

I was mighty pleased with this session, especially following my dismal efforts in the Bukit Merah Biathlon, where my desire to swim at my usual pace over-rode my desire to attempt front crawl - which annoyed me very much. Last night I was relaxed and went at my own sustainable pace, which turned out to be quite an improvement. I managed 1000m with strict 10s rests every 100 to finish in 28:50. That's 43:15 pace for 1500m - my aim is to improve this to 35mins.

My body position is still not quite right. Still need to concentrate on keeping the "T" down and not hunching my shoulders.