Hey, just thought I would report back on some progress on dolphin kicking. I have been doing some 25m underwater sprints for the last bunch of workouts which typically go at 4x100 (25m underwater kick-25 moderate free-25 hard fly-25m hard kick on back, 40 second rest repeat)....this is with fins. Or without fins 16-20m underwater dolphin with rest of length free, then 25m moderate free, 25m hard fly, 25m kick on back.
Now having that established, I just tallied my year's mileage and later this week I will hit 1200K swimming for the year (basically a bit over 100K per month, every month,all strokes).
Soooooo for my 1200th kilometer, I will repeat the 1000m time trial alterating 50m fly-50 m free time 10. In the spring I did this in 18:34. I told myself, I want to break 18 min by the end of the year, but I have been mainly focusing on different technical aspects rather than mindlessly chasing the clock......underwater dolphin has been a part of creating a better conditioned core, better streamline, and better power endurance.
In any case, today my main set was 500m as 50/50 fly free, 100m kick, 200 IM as 50 fly-25 back-25 breast-100 free. Then I did the final 500m again as 50/50 but with medium size padels on and timed it. I surprised myself with a sub 8:20. That puts me on a pace for sub 18 min for 1000m and maybe even close to 17:30. But I had paddles on and it is half the distance. I'll be giving the TT a go on Thursday.
Also tried something interesting. On the fly legs I breathed only once every 2 strokes as I can pull harder with head down....and on the free leg for the first 25m, I breathed every arm entry (both sides) and for second 25, every second to totally oxygen top up for the fly leg....felt like being in a bike criterium with guys jacking up the intensity on me and doing the yoyo thing. But it was a lot faster than in the spring.
I am also trying to decide on the fly if I get the most power in the front of the catch (above my head to nose level) or from chin level to belly button segment of the body. Honestly I can't tell where I should apply harder force....thoughts?
Now having that established, I just tallied my year's mileage and later this week I will hit 1200K swimming for the year (basically a bit over 100K per month, every month,all strokes).
Soooooo for my 1200th kilometer, I will repeat the 1000m time trial alterating 50m fly-50 m free time 10. In the spring I did this in 18:34. I told myself, I want to break 18 min by the end of the year, but I have been mainly focusing on different technical aspects rather than mindlessly chasing the clock......underwater dolphin has been a part of creating a better conditioned core, better streamline, and better power endurance.
In any case, today my main set was 500m as 50/50 fly free, 100m kick, 200 IM as 50 fly-25 back-25 breast-100 free. Then I did the final 500m again as 50/50 but with medium size padels on and timed it. I surprised myself with a sub 8:20. That puts me on a pace for sub 18 min for 1000m and maybe even close to 17:30. But I had paddles on and it is half the distance. I'll be giving the TT a go on Thursday.
Also tried something interesting. On the fly legs I breathed only once every 2 strokes as I can pull harder with head down....and on the free leg for the first 25m, I breathed every arm entry (both sides) and for second 25, every second to totally oxygen top up for the fly leg....felt like being in a bike criterium with guys jacking up the intensity on me and doing the yoyo thing. But it was a lot faster than in the spring.
I am also trying to decide on the fly if I get the most power in the front of the catch (above my head to nose level) or from chin level to belly button segment of the body. Honestly I can't tell where I should apply harder force....thoughts?
Last edited by:
devashish_paul: Dec 10, 17 18:11