Started the afternoon with a strength workout while waiting for the pool to charge half after 6PM.
45min max, stop even if not completed.
Start with dynamic warmup and mobility
2 sets:
1′ scap pushups
15/15 side lying leg abduction
15/15 band external scap rotation
3 sets of each:
12/12 Split Squat
12 x TRX row
10/10 PB Deadbug
3 sets of each:
10/10 Side step
12 x kneeling barbell press
30s/30s side plank + reach through
Scap push-ups: core still needs work. Abductions easy. External rotations 1 of 3 bands.
All assuming no weights as first time doing it to get feel. Split squats feel more in hind quads as stretch though push from front heel. TRX rows feel some improvement, going lower, but failure more in biceps first before back. Focused on squeezing scaps and going chest first to handles. PB Deadbug really feel it last few reps in lower abs. Losing handle of ball at rep 10. Good workout.
Side steps easy without weights. Kneeling barbell press without weights on barbell, but made it work by lining up feet for core work. Side planks reach stress at last 5 secs. Felt stronger at set 3 than set 1.
Finished within the 45 min time limit. It’s getting easier to do the strength workouts now, not getting as fatigued as earlier.
As for the swim…
WU.) 500 easy
100 sweet spot (kick on back, lean body towards one side)
100 long vessel sweet spot (same as above but now arm on side of body leaning is behind you)
100 skate (video below)
100 zipper drill (video below)
100 single zip (above + 1 stroke)
100 double zip (above + 2 stroke)
100 triple zip (above + 3 stroke)
300 pull
zipper drill: (https://www.youtube.com/watch?v=vmB–Ia9ak0)
skate:https://www.youtube.com/watch?v=ydPCLRz23c8
CD.) 300 pull
What a wonderful swim! I was apprehensive with the drills as I tried Total Immersion drills before without much success (and effort), so approaching the drills was scary. But with a renewed mindset and the goal to become a truly efficient swimmer, I tackled the drills head on and came out the other end pleasantly surprised.
Sweet spot – I struggled for a while to find my sweet spot finding the balance to keep my face out of the water. Only when I realized to completely give in to the water and relax and focus on my core did I magically float to the top. I feel like I’m more on my back than on my side, though, so I will have to video myself to check on that.
Zipper drills were hard! As I bring my rear arm forward, I felt my upper body sink deeper and deeper. Is that the correct motion and I need to learn to keep balance?
As I progressed through the zipper drills, I think I was getting more and more fatigued as it got more difficult to roll to my sweet spot. But I’m eager to do these sets of drills again, especially working on the sweet spot and skate so to be really really comfortable in the water to find my balance.
For the 300 pull, used Agility paddles to focus on correct palm position. I felt most of the effort in the posterior deltoids while feeling the activation in the lats.
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