So, there has been a bunch of power and strength work going on at Vitality.  Short, hard sprints mainly on the rower and the ski erg.  500m sprints and 300m sprints have taught me that I developed a high capacity to work hard for a long time, but I lost the ability to sprint for anything under 5:00minutes.  

SWIM COACHING NOTES: 

* extend my stroke before my hand enters the water.  

* feet and kick need to be smaller and higher in the water. 

* left elbow needs to exit the water higher. 

* better pull on my stroke by keeping my elbow high 

* keep my eyes focused on a higher object, not the bottom of the pool.  

* less rotation on my body and hips. 

* don't get my hand "slide" through the water.  

* keep a strong "cupped" hand.  

* work on breathing every 3 stroke.