First, went to the ChiRunning clinic at 0730. Good refresher after having read the book and practiced the principles for the past 2 or so years. I haven't been too far off.

Second, went to the SpeedShot Swimming clinic. Very good material and direct instruction on how to achieve better balance in the water, improve stroke efficiency, and reduce drag. I look forward to reviewing more closely the video footage (side shots for two lengths and head-on for one length).

As far as I could tell, I need to slightly reduce overall torso rotation, time my kick more to my armstroke, and relax my back during stroke recovery. My kick is evidently considered "strong" although I'm trying to reduce energy expenditure. Also, my forward arm is in decent position, but I need to be careful about leading with my elbow during the pull phase; instead, lead with the hand and engage the lats (like pulling myself over a large barrel). Might need to re-enter the water a little further in front of my head.