We spent about half the workout tonight working on head and body position in the shallow end of the pool. One of the key things most of us were doing wrong was rotation. Unlike walking, in swimming your arm matches the leg that is moving forward. When your right arm extends, your right leg goes forward; when your left leg extends, your left leg goes forward. It felt awkward at first, but I think it started to help us improve our stroke count by the end. Another thing I need to work on is keeping my head down and not looking forward all the time.

After our work with head and body position, we finished things up with a killer relay. I went in lane 1 with Paul and Gordon (a new guy that is quite fast — swam for Timpview in ’93). All the other lanes had 4 people, so we were fortunate enough to get to go 4 times for every 3 that the others went… and somehow we still won.

Warm-Up (700):
1 x 400 Free
4 x 75 Free/Back (5 strokes free, 5 strokes back, repeat)

Head and Body Position work in the shallow-end

Main Set (400):
8 x 50 Free on 1:00 with fins (counting strokes)

Relays (200):
4 x 50 Free sprint on 1:15