This morning it was time again to join openwaterswimclub’s group training which no sleeping in.

Got up early to have breakfast and then take the train to Landskrona, wait 30 minutes for the bus.

Magnus was the coach today and this was the schedule for the day.

Warm Up:
400m

Technique:
2x200m acceleration 3,5,7, 30s
2x100m target pace + 15s
4x50m 1-4 crawl 10s
100m Normal
25x50m target pace + 5s (5x50m crawl, 15x50m crawl with paddles and bouy, 5x50m crawl)
Team race 1 (25m + 5 pushups) – 8 in each team
Team race 2 (25m normal) – 8 in each team

Cool Down:
400m

During the warn up I mixed crawl, breaststroke and backstroke. Today I was kicking too much, needed to work more with my hips but no complaints about my breathing 🙂 I felt that the breathing was working. I have made progress the last couple of weeks after the latest advice from coach Johan

During the accelation exercise I focused on breathing on every 3, I still need some practice. It is tough but necessary. It is not always calm water during racing, it could be waves and also crowded, I got a couple of submerging (Kallsupar) today when someone on the other side splashed water.

During the first target pace I got advise about the paddles. Have not really learned how to use them but read that they are good to use to strengthen my shoulders which I am in a need of. I was too nice, needed to be more aggressive, coach Magnus was demonstrating at a closer range and I also studied two other swimmers and worked on that today.

Then it was time for the racing, we were divided up in two teams of 8.

The first race was 25m each and up from the pool and do 5 pushups, then the next swimmer continued. We won.

The second race was 25m normal for each swimmer. We won this time.

I ended with 100m cool down.

We swam 1.5 hours but I forgot to start the pulse watch so I do not know the distance but last time I swam around 2000m so it should be around that distance also this time.

Very good to swim in group, you have to be aware of the swimmer in front of you and on the side plus I get feedback.