Swim Lesson #28

Bukit Jalil 6-8.30pm
Coach Peh + Michelle, Shazwan

Warm-up
3 x 100m [1:55's]

Drills
3 x 100m (fist, KOS, shooter)
1 x 100m c/w paddles & buoy
1 x 100m c/w paddles
1 x 100m normal

Main Set
Drills #1
2 x 100m holding pull buoy, arms extended.
Intervals
2 x 100m
2 x 200m
2 x 300m [fastest 6:08 - 2s slower than PB]
(1st '00 slow/technique 2nd 'oo hard)
Drills #2 - Sculling c/w paddles & buoy, 12 sculls / 6 strokes alternating
1 x 100m arms extended (front)
1 x 100m mid-pull
1 x 100m arms by side (late-pull)

3 x 100m with paddles, increasing pace [1:53 - 1:50 - 1:47]

1 x 100m hard [1:43 - 2s off PB]

1 x 100m cool-down

TOTAL 3,100m

Sculling drills were good for creating a uniform S-shaped pull, eliminating the sharp lateral sculling in my mid-pull.

Speed seems to be coming back!