Well the title says it all - after the marathon Erica and Craig had me swim a lot and do some biking. I have been in the pool three times every week and I really enjoy the swim sessions in the pool. Erica keeps my swims interesting and mixes in a good balance of drills, speed work and longer segments. But we keep everything under 300 yd in one go which is what I need. I get easily bored.
One of the interesting elements we did this week is the Locomotive which keeps the 300 yd interesting - basically the locomotive is alternating easy and hard pace on increasing distance segments - you start with 25 easy, then do 25 hard then repeat the ez/hard for 50 yd distance and last the same for 75 yd. You can also do reverse locomotive which is the same drill in reverse - starting with 75 hard / 75 easy and so on. I really like these ez/hard combinations. They make the time in the pool fly by so fast. I have been really enjoying the swims this time of the year and like the way I'm getting the feel for the water. I can actually feel the water as I swim and feel the difference between different positions of my hand on entry and pull, feel the water resistance depending on how my body is positioned and recently I started to get hang of the kicking. Kicking is something that I still need to work on quite a lot as I tend to not kick much during the swim. And yes my times for 100 yd swim have been dropping down which is great. I hope this will continue through out the winter and my swim will get better in next season.