After videotaping yesterday I had some things that I wanted to work on. Specifically ingraining the released head was something I felt needed alot more work.
What I noticed today was that my head was released if it was BETWEEN my shoulders with my shoulder brushing my cheek, not my chin. I find that I put my chin on one shoulder or the other which really means I am just bobbing my head around.
Today I thought about my head being between my shoulder and that my ears were beside my shoulders. I think this took some tension out of the front end of my stroke.
Here is how I practiced today and I felt like it really worked.
- Superman Glide
- Superman Glide with flutter
- Skating (working on a little wider track)
- Spear switch (released head, wider track, patient hand)
- Zen skate (focusing on where elbow was, not too high, hand not swinging out....)
- Zen switch (released head, wider track, patient hand, breathing with the rotation)
- Whole stroke with the following foci
- release head (every length this was a focus).
- Then I would add 1 other layer to focus on, Wide track, patient hand, breathing with rotation
- I would do 4 lengths of each focal point and then add another.
After I had done this for awhile I turned on the tempo trainer and started at 1.5 and worked my way down to 1.4. I was doing 16 -17 beeps per length and usually 13 -14 strokes per length. So if my math is right at 1.5 I was doing 25.5 for 17 bpl at 1.5 to 22.4 - 23.8 for 16 bpl at 1.4.
So if I could hold 17 bpl for a 100 my pace would be 1:35.2. That would be pretty damn good.
Before the workshop I was doing 20 bpl at 1.3. That meant I was holding 26 which meant a 1:44 100 yard pace. I definitely like this pace better.
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