Monday's distance, or, if you don't use it you lose it
300 free warm-up
100 breast kick
4x50 IM order on 1:00
4x400 IM on 7:00, strong pace (went 5:45, 5:43, 5:50, 5:46)
50 easy
4x200 free on 2:45 (repeated 2:35)
4x50 easy on 1:00
5x100 free on 1:30 (repeated 1:15)
4x75 free on 1:00 (repeated :55)
4x50 free on :45
4x25 free on :30
Total yardage: 4350
The fly in the 400 IMs hurt. I think that leg was responsible for my lackluster third IM. It's been oh, three to four weeks since I've gotten some quality butterfly in, so it's no wonder that those were killing me. So on the fourth I made a real effort to really swim it strong with good technique and pace -- I was exhausted by the end but it seemed to have paid off in my time. I definitely need to put in some quality distance butterfly time -- perhaps after practice tomorrow will be a good opportunity.
Jack made some recommendations about my flip turns -- I push off too deep. I've known that but hadn't realized that it was forcing me to really pop up my head when I start swimming, which kills my momentum. He noticed that my chin was tucked way too much on my push-off and that I should get my head back to where they should be, streamline-wise. It made a huge difference.
It's so awesome to have someone helping me with my stroke again!
That afternoon: went cross country-skiing for the first time. Was out for about an hour -- great fun! I seemed to have picked up the rhythm and such pretty quickly.