Focused on swimming fly. Did a lot of progressions.
Felt strong when I engaged my core and had a strong kick. Focused on kicking strong first, then fast. Don’t stall my arms when gliding on the fly.
Still recovering from a cough and cold though.
50 fr for time was :36, but think that’s wrong.
Felt good during the warm-up, but really struggled on the main set. Couldn’t hit the prescribed times for the 4x100. Focused more on getting the workout done.
Ended up swimming the 4x100 reverse IM on 2:30 (averaging 2:03), 4x100 IM on 2:20 (averaging 1:55), and 4x100 fr on 2:00 (averaging 1:44)
Focused on engaging my hip flexors, my shins, and my hamstrings when kicking. Felt more propulsion from my kick.
Also felt faster when I was getting a good rhythm, and stroke rate was higher and turnover was smoother. Was actually catching up to the age-group swimmers.
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