Sunday workout at Santa Mo.Renee coached and my spies tell me she is a formidable open water swimmer. The exact adjective-and-noun used used to describe her was, "Amazingly fast". So, triathletes of the world, schedule a clinic with her.
Today, we finished faster than we started:
Warm up:
2 x 200s @ 3:15
2 x 200s @ 3:00
More warm up:
4 x 100s stroke drill/kick by 50s @ 2:30?
Main set part A:
1 x 100 - Sprint first 25, easy last 75 @ 2:00
1 x 100 - Sprint first 50, easy last 50 @ 2:00
1 x 100 - Sprint first 75, easy last 25 @ 2:00
1 x 100 - Sprint @ 2:00
1 x 100 - Easy @ 2:00
Main set part B:
1 x 75 - Sprint first 25, easy last 50 @ 1:30
1 x 75 - Sprint first 1/2, easy last 1/2 @ 1:30
1 x 75 - Sprint first 50, easy last 25 @ 1:30
1 x 75 - Sprint all out @ 1:30
1 x 75 - Easy @ 1:30
Main set part C:
1 x 50 - Sprint @ 1:00
1 x 25 - Easy @ :50
Repeat six times through.
The video clinic I had with Bonnie has really helped my swimming. I find that when I am fatigued and completely wiped out, I use less effort to maintain momentum. Let me tell you, it's all about the elbows leveraging a strong catch.
