Swim Lesson #9

I was back at Bukit Jalil pool last night after a 2 week absence caused by (1) post-Duathlon lack of motivation and (2) Post-Kenyir illness last week.

My first 100m was truly awful and I thought I'd lost my technique, but it came back as I warmed up.

700m solo warm-up

25m right arm only 25m normal

25m left arm only 25 m normal

6 strokes right 6 left then normal (50m x 2)

Although I thought I did the drills very badly, they worked as intended by encouraging me to rotate my shoulders more.

Main Set

16 x 100m with increasing effort

1-4: average 2:20/100m, on 3:00.

5-8: average 2:15/100m, on 2:50.

9-12: average 2:10/100m, on 2:50.

13-16: average 2:05/100m, on 2:50. Last 2 x 100m were my fastest - 2:05 and 2:03.

200m cool-down.

Homework - same 16 x 100m as above.

Lessons from tonight:

Rotate shoulder more so that at full arm extension, opposite shoulder is out of the water. Reach forward fully. Stroke should feel fuller and more continuous with this rotation.

Keep shoulders down - face does not have to look down vertically to do this.

TOTAL DISTANCE = 2700m.

And finally I met a certain Mr Simon Cross tonight. As with everyone I've met so far in this Malaysian Triathlon Family, he seems like a nice friendly chap.