Swim Lesson #10

Bukit Jalil 6.15-8pm

Warm-up 1000m.

Warm-up included a few sub 2:10 100m's and a couple of 0:55 50m's with much less effort and a more controlled stroke than my recent thrashing-about efforts. My last lessons (2 weeks ago) one arm only drills have really helped me rotate more and get the recovering shoulder out of the water more = more continuous stroke.

Main Set

4 x 100m hard with paddles

100m easy w/o paddles

6 x 50m hard (increasing effort within each 50) with paddles and pull buoy

3 x 100 with/100 without pull buoy

The final 3 x 100with/100without buoy seemed to really help streamline my body i.e. get legs up to horiz. position. - I could feel lower back arching more than usual.

Warm-down 100m = 100

TOTAL = 2500m (I think!) - could well have been a few '00m more.