Saturday, May 30

Beginning weight: 234.6 pounds

Belly size: 44 inches

Neck: 20.25 inches

Biceps: 15 inches

This morning, my main focus for Chris was to continue working on his strokes, his streamlines and continue to familiarize him with sendoffs and repitition of swimming sets.

We started with a warmup of 5 x 100s. 100 free swim, 100 free drill (leg touch), 100 free swim, 100 free drill (stretch drill), and 100 breast with 15-20 seconds rest after each 100. THE FOCUS: To continue stretching out our stroke, loosening out our muscles.

Next we did 10 x 50's freestlye drill with fins. The drill is the most important freestyle drill in swimming: 3 pull, 6 kicks. THE FOCUS: this drill focus' on rotating the shoulds in the water, while maximizing each pull. Think distance per stroke. The more strokes you take, the more tired you will be. So the whole goal is to stretch your arms forward and take the LEAST amount of strokes possible.

Next was the main set. THE FOCUS: Get Chris ready to swim, familiarize him with the clock and send offs, and to make sure he keeps going, even when he gets tired and wants to stop.

5 X 50 Free with fins on 1:15

10 X 50 Free with fins on 1:10

5 X 50 Free with fins on 1:05

1 Min Break

5 x 50's Free with fins on 1:00

Chris did pretty well on these, I can tell he was getting tired by the end of the 1:05 50's. During the 1 min break, I told him, "The most improvements you make to your stroke happens when you are tired. So make good decisions about clean streamlines, long strokes, high elbows and continue to be strong in the water no matter how much pain you are in." 5 mins of good making good decisions when you are tired is equal to 1 hour of swimming when you are full of energy.

Our cool down was 5 x 50's with fins. 25 backstroke steamline kick, 25 free (3 pulls, 6 kick)