400 free
300 of kick down, 2-beat kick freestyle coming back
100 Strongest tempo with Front Quadrant Patience
Go through the following with a different focal point each time
4 x 100 smooth @ :10 rest
200 Challenge pace
4 x 50 SPRINT/STRONG/EASY/STRONG on :20 rest
FOCAL POINT-Pierce THROUGH, not to.
Find a wide track on recovery for the elbow. Wherever it is at the moment of entry, that’s the track your arm needs to slip onto. Don’t try to hit a point with your fingers, slip through the water and extend into a tunnel with your entire arm to a point just shy of overrotating
FOCAL POINT-Neutral Head, breathe underwater-
Even those who balance their hips with their timing and head position still tend to look behind them when they breathe. Why would having your eyes higher than your mouth help you breathe? See if you can keep the chin where it’s always been but lean slightly back and to posture with the back of the head, perhaps seeing underwater with one goggle. Focus on how your head position can help you balance at all times before working sighting in.
FOCAL POINT-Flow around and out, not over and under-
When finishing the underwater phase, release the elbow wide to the side, not above you in a chicken wing. Let the elbow lead give you a path to a roll down and out, not down the middle. Two wide tracks above the water and out to the side.
FOCAL POINT- Rhythm and patience-
Allow flow around and out, but not at the cost of EVER breaking the streamline. Release just in time to prevent a flat and shallow uphill position.