do you still do 2 foot start or have you moved to a track start?
As you probably saw in the video, there were no back kicks on the blocks in those days. But funny in one race I did do a track start, others two feet, so I guess it was a thing, just not with the great push off we now get from the back block…
Good luck in your meet, doesnt sound like you did much training for the short stuff, but you can always rely on muscle memory to get through most the race…
Last week I did 2 really hard 50 freestyle, with a 50 easy in between. And today I did 3 or 4 blasts off the wall till about 15m. Counts a bit. But been pretty dilligent with about 10-15 mins of kick board each swim so hopefully that helps.
I always do a track start, even on a flat block. Otherwise I fall in!
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One of my favorite kick builders since I got back in is a 3x25 cycle on :30
#1 - 15m UW dolphin fast, easy free to wall
#2 - 25 choice moderate form focus
#3 - 25 free kick hard with board
I get about 8 rounds and then can’t fathom 1 more UW, but the benefits have turned this into a staple set. UW work, breath control, kick development, and swimming a “perfect” 25 when tired.
Like your kick set there, I kick a lot but always on a board. I really need to do that underwater stuff, giving away time not staying under the wave in races…
Dan wanted to do his test set of 10x100’s again, so I did every 3rd IM for my first IM’s in over 3 weeks. Cough almost gone and feeling more like a human once again:
4x100buoy@1;40(1;28 to 1;25)2x100frog
10x100@2;00, every 3rd IM–buoys(1;25’s, dans target pace)IM’s 1;24/23/21) very surprised at this
2x(4x50@1;00 odd stroke/even buoy/100frog@2;30) back(42/40)brst(45/43)buoys(42 to 40)
8x25@;45, odds fly/evens free/100frog) fly(16/16/15+/15+)free(19/18/18/17)
2500SCY in 52 minutes
A lot of time goes into figuring out your ideal UW stay. Although I do the 15m work, I’ve found my ideal kick count is 3 or 4 max. A wall push 25 for me with 15m UW is 2s slower than a 4 kick blast and swim the rest. We find that for most of our kids too, the older kids are 5-7 UW kicks, younger stronger kids maybe 2-4, and some kids are still on the “no dolphin” plan. But we fully believe in working on it, the evidence is there that developed properly it’s the fastest you’re going to go.
Nothing crazy for me lately. Happy with execution of 8x100 on 1:40 descend from 1:15 to 1:09. I’d like to see myself capable of either faster interval, or faster swims. Cycled some 4x50 IM order last week with 50 easy between each set of 4… ranges were FL: 33-34, BA: 34-35, BR: 42 (stuck lol), FR: <=32. Lots of smooth form-focused swimming still at least 70% of my time in the water.
ya pushing my underwater off the wall kicks out to 3 from 2, and thinking about testing 4 to see if it is any faster. Think I have to go a bit deeper too, and then use the buoyancy coming up for a good break out…Free day today, finally getting in some yardages:
3x(300/200/100buoy or pull@1;40 base/200frog@4;30)buoys(4;30/4;16/3;57p/2;51/2;43/2;33p/1;20/1;17/1;09p)frogs(3;52/46/43)
3/2/100p@1;40 with 100frog between@2;30–(1;19/19/18/17/14/10)frogs(1;54’s)
4x50kick@1;20 odds dolphin/even frog(65/63–frog-56/53)
3500SCY in 65 minutes. hot pool today