今天早上一如既往和小朋友們一起泳團訓練。不經意之間，今天遊了個最長 Longest Swim medal。 其實實際遊的比這長,因為踢腿也不算。推薦下圖這個神器，今天教練第一次讓我試這個，感覺很神奇，對 High Elbow Catch 有很大好處。這東西叫 Forearm Fulcrum. But if it doesn't reduce your stroke counts, then it may not be so useful for you.
Tip of the day: finish the stroke. When passing by the hips, still push the last bit. Whoosh out and arms stay relaxed during the recovery phase.
對混合泳（IM）有追求的人，可以拿我今天這個課表練習一下：
Warm up：
1. (25 Front + 25 Kick )(×4)，IM order kick
2. (25 Front + 25 Drill )(×4)，IM order
3. (25 Front + 25 swim)(×4)， IM order
Sculling drill:
(25 front, 25 middle, 25 back push, 25 all three ) x 2
Main set: The pyramid
2 × 25 butterfly
50 meters (6 strokes front, 6 back)
2 × 25 fly
2 × 25 back
50 meters (6 strokes front, 6 back)
2 × 25 fly
2 × 25 back
2 x 25 breast
50 meters (6 strokes front, 6 back)
2 × 25 fly
2 × 25 back
2 x 25 breast
2 x 25 front
50 meters (6 strokes front, 6 back)
Sculling drill:
(25 front, 25 middle, 25 back push, 25 all three ) x 2
https://www.youtube.com/watch?v=Ze7nHxKOUlI
All front crawl max
2 x 25
4 x 25
6 x 25
Cool down until 7:30am.小朋友們和教練都7：15左右就走了。我覺得既然起這麽早來遊泳那就應該遊滿 club booking hours 7:30。
更多我的博客文章>>>
