These three words are what makes an open water swimmer. Efficiency being the most important results in Speed; Power is nice to have for the start and at the bouys.
Lately in the water my efficiency has been coming back slowly to the point where this morning I felt as efficient as ever. I think the main technical points that help efficiency are: staying long throughout the body (fingertip to toe), balanced rotation (from bilateral breathing) and a still flat head position.
THis mornings swim was 5.4k which is becoming more and more routine. A good set of 24x50's (4band only, 4 Fast) followed by a speed endurance set of 8x200 (2moderate, 2 at pace) and then a steady set of 3x400 (pull, fins, swim). Sharpie and I battled it out on the last two 200's, guy is swimming world cup pack speed at 18 years old!
Short run after the swim and then a second run this afternoon at UVic.
Next weekend the NTC is hosting it's 3rd annual run/walk for the homeless at Beaver Lake. Details on the event, for the whole family, can be found here