March 2; Swimming the TI way

I’m still working on integrating the Total Immersion swimming technique. I think longer swims will benefit the most in the short term (next 6 months). My 200’s felt really slow, but were not as slow as they felt and my total effort seemed lower than usual. My shoulders feel better from greater use of my core to move forward. In future workouts I’ll integrate more drills to fine tune the technique and help integrate it into everyday swimming.

I watched the ChiRunning video again and this time used some slow motion to really get a feel for the way it should look.

I read Joe Friels’s blog about core strength. I think he is onto something. Since I started using core muscles in swimming (by properly timing roll with stroke) I’ve definitely noticed a potential for swimming faster for longer.

Monday; 20 min of Yoga

Tuesday:
Abs 1 with 3 lb. weight at home
Abs 2 at home
Bike 10 min at L10
Looseners from ChiRunning
Treadmill; 3.5 miles, 30 run @ 6.5 mph, 5 walk, 1.5% grade
- Getting easier; may need to up grade or speed
Weights
Swimming
x5 150 (swim, kick, swim, kick, swim)

200 w/2:00 rest; time was 2:28
150 w/1:30 rest; time was 1:48
100 w/:30 rest; time was 1:09
50 time was :32
Drills from TI:
50 drill on back
x2 50 drill sweet-down-sweet
x2 50 drill sweet-up-sweet

200 w/2:00 rest; time was 2:28
150 w/1:30 rest; time was 1:49
100 w/:30 rest; time was 1:09
50 time was :31

x4 100 kick fast with 1:00 rest
- times were 1:31, 1:31, 1:32, 1:29
100 down
2,500 total