Notes
This was something of a step-up workout today, in that a did a set of hard 100s on the clock and for the first time in a long while was holding under 1:10. I was definitely working hard for that, but it's exciting to see the times coming down after the work I've been putting in.
Also talked to J about my strokes -- esp FR. He noted that I'm dropping my left elbow and shoulder during the catch -- need to keep the elbow higher and pull straight down. Also need to make sure the arms down drift outward when I breathe, and make sure I keep a long finish on every stroke. Good pointers to keep in mind.
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800 warm-up
6x100 FR hard (holding 1:08-10)
300 FR smooth
400 IM
500 FR pull
400 IM
300 FR strong, every 4th lap BK
50 easy
4x100 FR hard (holding 1:10-12)
4x150 FL kick on back
8x50 smooth, alt FR and FL/BA
300 cool-down