Two short workouts today: an icy run on the XC trails around school, and then about 45 minutes in the pool.
Recovery Run (HR 90-150): 40 minutes
Swim: 200 warm-up; 2000 straight at yellow pace (aerobic); 10 x 50 drill; 100 cooldown.
I did some head-up and one-arm swimming for the drills. Most triathletes, when they do one-arm drills, don’t do them right. They keep their body flat in the water and and cycle that arm through the water. You don’t swim two-armed like that (or at least I hope you don’t!), so don’t drill like that. Swim with one arm extended out in front (the right arm, for this example). As your left hand (the pulling hand) enters the water, roll towards your right arm so that you can look under your armpit, to the right. Rolling this far will make you concentrate on body roll (another ignored principle by many triathletes), and gets you to reach out beyond that extended right arm. As you catch and then pull yourself through the water, do it slowly, so you can feel the water pressure on your hand and arm. You aren’t supposed to be doing these fast, remember! You’re learning how to hold more water, that is, to be able to exert force on a greater surface area of water. You know what that adds up to. If you don’t, surf over to a physics blog.
