Compare these two anonymous swimmers (they know who they are!). Both are comfortable, capable swimmers. But one’s just working a bit harder than the other. The goal is to move through the water as efficiently as possible. Here are a few things to notice.
1. Body position: Notice the first swimmer’s head is higher in the water. This causes the feet to drop (which you can see if you look carefully). (Think SASK drill)

2. Extension: The “longer” your body is in the water, the faster it moves through the water. In order to stay extended for more of your stroke (think CATCH-UP drill). Compare the position of the under-water hand. The bottom swimmer is still extended, but the top swimmer has already started to pull.

3. Smooth Entry: Splashing means wasted energy. As coach Dan likes to say, “Slow is smooth. Smooth is fast.”

IronTeam swims long course!

After a previous conversion problem while mapping out a swim course, we made up for it with a nice long swim.  Most of the team covered at least 2 miles!

Photos here

Saturday’s Spin/Run/Strength intervals left us all cursing the invention of stretch bands!

Photos here.