MS: Then shift into the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 3x15 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
CD: 10'
Comments and Definitions
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
CUD - Catch Up Drill - Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
SWIM
Time: 1h 00m
Distance: 2900.00 yards
Swim Form
Form
60
2900
WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).
MS: Swim 15 x 100 on :20 rest.
#1-5 - focus on your CATCH.
#6-10 focus on your PULL.
#11-15 focus on your FINISH.
Now swim another 6x50 swim golf and see if there is a difference in strokes or time. Last set is 4 x 50 kick (20") moderate.
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. CUD - Catch Up Drill - Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.