Today is a swim day, so decided to cycle to the pool after breakfast. It was quite cold first thing so wearing a jacket and gloves set off down Green Lane, through the snickett onto Butt Lane and down to Main Street. Cycling through Tickton Village, before heading into Beverley down Weel Road, this runs alongside the River Hull and Swinemoor. Quite a few cars passed me and once over Weel Bridge, I was glad to get off the road and onto the riverside path that leads to Beverley Beck. Two women were working trying to raise a sunken barge and told me they were confident of doing this. A little further on was another sunken barge but this looked beyond hope and was well under way to being reclaimed by nature, however, something about it caught my eye, so I took a photo of it. The riverside path connects to Beckside by Barmston Drain and is a good vantage point for a view of the locks and foot bridge, so snapped this and then took some other shots of Figham Common and of Beverley Beck, to post with yesterday's blog. Arriving at the leisure centre at 9:20, changed, showered and was in the water ready to start my breathing exercises by 9:30 A.M. The breakfast swimmers had mostly left and the schools are not in today, as its the last day of term, so once again a whole lane to myself. No after effects from yesterday's run so focussed on a breathing meditation for a few minutes. Once relaxed and ready, pushed off underwater to commence the fly leg of my first 100 IM warm up. Swimming slowly and smoothly and completing the IM in 38 strokes. Rest breathing for a minute or so and then the second warm up 100, also in 38 strokes, (6 fly, 15 back, 6 breast and 11 freestyle). Felt fine after the warm up, and then did a further eight 100 IM's, focussing on one aspect of stroke for each style. The mind/body can only focus on one kinaesthetic feedback at a time. Swimming meditatively, in "real time", and trying not to make a splash whilst keeping each stroke long and smooth.
Concentrating on the following aspects of stroke:-
Fly, keeping the chin in contact with the water when breathing. This reduces undulation and minimises drag.
Backstroke, reaching for the roof with the arms on recovery and letting the arm fall back into the water under the force of gravity. This facilitates correct body roll and helps to maintain streamlining.
Breaststroke, swimming with a short, fast arm recovery, this ensures the arms don't pull back behind shoulder level and minimises drag because it reduces the time spent out of the streamlined glide position.
Freestyle, ensuring full body roll to accompany the arm recovery. This ensures maximum power from the core muscles of the trunk, which give the stroke it's speed.
These kinaesthetic feedback drills work at two levels:- they improve technique and they focus the attention on the present moment. In water a one percent improvement in technical efficiency produces a two percent improvement in performance. Or put another way reducing your freestyle stroke count per length from 20 down to 19 means you use 10 percent less effort.
Warmed down with an easy 500m shared between freestyle and backstroke.
After my swim had a tea and a bun and chatted briefly with Sandra and Helen, who work in the cafe, before cycling to Cherry Burton to take the dogs out and do a little more gardening.
My bike is an old Raliegh tourer and was built like a tank, in Nottingham, some years ago. It is a means of transport, and anything under 10k can usually be cycled, weather permitting. Things can be seen when you are on foot, or on a bike, that would be missed in the car. Turning off the Malton Road on to Main Street in Cherry, the field to the left was filled with spring lambs, a pair of twins were watching as I rode by, so stopped and took their picture.
Tomorrow is a rest day, three runs and three swims completed this week. So far so good.
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