by It was pretty cold today so we were somewhat reluctant to get out of the house at night, but then thoughts of being in the pool made me shoulder my gym bag and get moving 🙂 Really glad I went and happy I was able to run 3km again today!
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Time with the Machines and Pool
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- Chest Press 4.5kg, 20x
- Sit-up 10x
- Leg Press 22.5, 20x
- Torso Rotation 14kg, 40x
- Lat Pulldown 11.5kg, 10x
- Running 30min = 3km at 5-7km/h, slope 2.0%
- Diet Trainer 5min @ 25
- Pool – 60min of breathing drills (see below)
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After doing the round with the machines I hit the pool and practiced what Total Immersion Swimming calls Sweet Spot breathing, both with and without extended arm.
The next drill was to rotate from Sweet Spot to Skate position, as shown below.
I spent nearly an hour practicing this drill. Still unable to do it smoothly and effortlessly like in the Total Immersion Swimming: Perpetual Motion Freestyle in Ten Lessons
I wanted to practice whole stroke, too, so added some strokes in between.
After an hour in the pool I figured out that things are better when I remember to do the following (listed below).
I’m feeling more positive now: I can definitely see an improvement from last time. As long as I rotate from the hips first then rotating to Sweet Spot becomes less difficult. Looking forward to practicing again tomorrow!
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Notes to Self: Do
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- Lead rotation with your hips, not your head, shoulders, or feet. Hands should help but not be the main initiator of the rotation.
- Keep your head-spine alignment (which means you need to work your ab muscles and gluts so that body won’t curve like a bow).
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Notes to Self: Don’t
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- Be in a hurry to stroke again after rotating from Sweet Spot. Be sure to glide a little before stroking again, to check that your head-spine alignment is alright.
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