Monday 7/2/07 - Fly Boy Learned A Lot

5:30am morning workout.

SCM
w/u - 3 x 200 on 3:30 - nice and relaxed
8 X 25s - alternate fly undulatin drill and 1 arm fly
400 fly - do 4 good strokes then go easy free each 25
8 X 25s fly - all hips/core :40
8 X 150s pull on 2:05
4 X 75s breating 3-2-1 by 25.

I learned a lot today in the pool. First off, although I am a decent flyer, I'm a powerflyer. I'm all arms. That's fine for some, but learning to get my hips and core into the stroke will not only make swimming the stroke easier, but also more efficient and faster. It will take some time to make this stick, but I think I am on the right pass. Secondly, during the 150s pull, I was working them hard, going between 1:49s and 1:51s. On the final once, Dr. Tom asked me to try rotating more on my left side. I get emough on the right, since that is where I breath, but not as much on the left. Immediately, I felt faster though the water. I cam in an finished at 1:45. The effort wasn't all out, so that was even more promising. Getting more individual coaching attention from Tom is beginning to help. He's providing me more challenging intervals and helping me correct my stroke here and there. So if you're reading this time, THANK YOU!

Later on in the day we did Legs/Back/Abs. This is the day Kurt and I do our P90X workout seperately. Today was really hot so my body sweat a lot more. As for the workout, I feel I did better than last week. I don't work the calf exercises as hard as I can, but only because thanks to genetics, they look fine on their own. I use that time to fast forward becuse of most of the time (like today), getting this workout in after work and before coaching swimming is tough enough and time pressing.

Side note - Diet sucked last two days. Won't be shocked if I gain a pound or two.