I was back at swimming this morning, after a two week hiatus. The sets were a mix of freestyle and backstroke. The freestyle was fine, but the backstroke was a write-off. I've never had good body position for my backstroke, and the drills today really highlighted that weakness.
The main set involved 100m freestyle repeats. We did 3 on 2:15, then 100 choice (active rest, I guess), then 2 more, harder, on 2:20. We were reminded to focus on having a powerful finish to the pull, really pushing when our hands got to our hips. It was a timely reminder for me, as I think I've been overpulling. As a guideline for effort, we were supposed to go about 10 seconds slower than our fastest 100 free. For me, this would have been about 1:50. Yikes!
As it turned out, my repeats were all in the 1:43-1:48 range. It was tough, but by focusing on applying the power at the end of the pull, I seemed to get more speed and efficiency than I'd been getting for most of the summer.
At least something went well for me this morning. =)