After watching myself on the videos from the swim meet and seeing my flaws, I have been back in the water and tried to correct my mistakes. Fixing my flaws will take a lot of patience. I am using muscles that I have never trained regularly, and I feel imbalanced and awkward gliding through water.

In the next few weeks, I am planning on adding few drills in between main sets and few long distance sets to improve swimming efficiency.

Warm up:

• 400 freestyle
• 3 x 150; 50 1-arm swim, 50 catch-up, and 50 long strokes
• 200 flutter kicks

Main sets:

•  4 x 50 freestyle - build up sets: 1:10, 1:05, 1 minute, 55 seconds
• 100 flutter kicks
• 4 x 100 freestyle - build up sets: 2:10, 2:05, 2:00, 1:55
• 100 flutter kicks
• 4 x 50 breaststrroke - under 1 minute
• 100 breaststroke kicks
• 4 x 100 breaststroke - focus of endurance and coordination
• 2 x 200 freestyle - focus on finishing strokes all the way down to my legs
• 2 x 200 freestyle w/ fins - focus of longer distance swum per stroke
• 3 x 50 dolphin kicks

Warm down:

• 100 freestyle

Total distance (in meters): 3,600