Swim Lesson #12

After an unplanned 6-week gap, it was back to Wednesday night swimming lessons last night, with a good but fairly easy-going 2.8k -

• Warm Up - 10 x 100m
• Drill A - 2 x 100m
• Drill B - 2 x 100m
• Race Pace - 4 x 100m @ 2:13-2:16
• Race Pace - 1 x 300m (target 6:45, actual 7:08, +23s)
• Race Pace - 3 x 100m @ 2:11-2:18
• Race Pace - 1 x 200m (target 4:30, actual 4:23, -10s)
• Cool-down - 2 x 100m
• TOTAL 2,800m

Drill A = Touch shoulder during recovery to help timing. Leading arm to start pull same time as touching shoulder. Pulling arm to be halfway through (90deg. down) when leading arm reaches full extension.

Drill B = same as above for 25m then switch to normal swim 25m...repeat for total 100m.

6.20pm-8.10pm = 1h50m.