Swim practice

Swim practice w/ Susan at Rally

w/u
2x
100 long
100 mixed - 25 swim/25 kick
50 build

100 ez free

freestyle techinque work
2 x 50 single arm drill
50 catch up drill
50 catch up drill w/ finger drag
50 catch up drill w/ fist

4-8 times thru:
25 catch up drill/25 catch up drill w/ overkick/25 catch up drill 3/4

2 x 200 free - hard 100/technique 100 and vice versa

• Notes: Really good to get some actual coaching on my stroke. Key takeaways from today: raise my head up a little bit and don't look straight down; keep hands and least shoulder width apart and don't cross overhead; always keep hand below wrist, wrist below elbow, elbow below shoulder; 3/4 catch up drill is ideal stroke.
• Body: Ankle got beat up pretty badly at soccer, it's bruised and swollen but hopefully the damage isn't too bad.