不经意之间，今天游了个最长 Longest Swim medal，3050 米。
今天早上一如既往和小朋友们一起泳团训练。不经意之间，今天游了个最长 Longest Swim medal。 其实实际游的比这长,因为踢腿也不算。推荐下图这个神器，今天教练第一次让我试这个，感觉很神奇，对 High Elbow Catch 有很大好处。这东西叫 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.
对混合泳（IM）有追求的人，可以拿我今天这个课表练习一下：
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.小朋友们和教练都7：15左右就走了。我觉得既然起这么早来游泳那就应该游满 club booking hours 7:30。
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