Anna s wrote:
4500m today
9x500 as follows:
500 free
500 pull with buoy/paddles
500 50/50 fly/crawl had to resort to fly drill after the first 100 - 2x single arm each side, x3 full fly strokes, better than nothing!
500 pull
500 2x200 IM +100 IM - fly felt much better here
500 pull
500 as 5x100 with 25 fly 75 free. On the first 100 first leg was fly, on second 100 second leg was fly and so on....
500 pull
500 25 kick 75 easy pull
Now eating lots and drinking coffee :-)
Edited to say: Jason reading your fly tips for Zenmaster really helped me with my fly today! Keeping arms shoulder width apart and a pulling back to my hips. For some reason I felt like I was entering with my hands too far apart and was trying to get them closer. Your comment reinforced I should just keep with what my arms are doing naturally - well, when entering the water, I'm sure the rest of the stroke needs lots of tweaks.
It looks like you really had a good swim. I detect someone is aiming for the 3800m of Individual Medley.....just don't do it at IM Roth.
For whatever reason breast stroke is bothering my left collar bone but I have no limitations elsewhere.
So today 60 min pretty well continuous swim. First 30 min was random lengths of free, back stroke, kicking on side, kicking on back (lots of that) and fly-breast (one stroke fly connected to one stroke breast).
Then main set was 1000m as 5x200m (50fly-50back-100 free), then 100m kick and ending with 400m 50fly/50free in 7:14 then a short cool down
I took the back stroke of the 1000m above hard and tried to work on many of the items people around here gave me input on...immediately after the back I tried to push the free hard and then tried to 'recover' on the fly (if that's even possible, but you know what I mean). My legs were killing me at the end of each back stroke leg. At the end, I thought the 400m 50/50 would be "faster" but I think at the end of 1 hour, going pretty hard, I was kind of out of gas. I followed Jason's advice on shoulder length hand entry for fly and trying to go wider on entry in back....both were very helpful.