4 hour ride on a flat to rolling course. Keep HR in Zone 1-2.
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.
Kickboard Kick or Kick on Back with hands over head, fingers locked.
SWIM
Time: 1h 00m
Distance: 2900.00 yards
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.
'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. Kickboard Kick or Kick on Back with hands over head, fingers locked.