What count qualifies efficient hand lead body dolphin and *** kick in a 25m pool?
Former Member
In a 25m pool with moderate or EASY effort, no push off, what should be or could be the count of¡K
Hand lead body dolphin
*** kick with kick board in front
AND with the count above, what should be or could be the count of
Full butterfly stroke
Full breaststroke
IF WE ARE TALKING ABOUT EFFICIENCY.
I know it depends on various personal conditions, yet still if there is a range or figure to keep as a guideline?
Thank you.
Parents
Former Member
Ray,
I'll count tomorrow when I work out in a 25 meter pool, and give you my numbers, both with fins and without.
What's important is YOUR numbers and improving them. Body dolphin is a skill that improves gradually over a fairly long period of time. When I was first learning it, I was still improving months into the process.
If you are interested in a drill progression I used to learn body dolphin and integrate it into butterfly and *** stroke, here it is:
Short Axis Progression:
15 x 25s
1. Head lead Body Dolphin with fins. Slow down your pulsing cycle and try to complete the 25 in the lowest number of pulses.
2. Head lead Body Dolphin without fins. Try to use the same motion and make it feel like when you had the fins on. Obviously, you will use more pulses to cover the length. Count your pulses.
3. Head lead Body Dolphin without fins. Try to use fewer pulses than on (2).
4. Hand lead Body Dolphin with fins. Same idea as (1).
5. Hand lead Body Dolphin without fins. Same as (2).
6. Hand lead Body Dolphin without fins. Same as (3).
7. Slide to the corners with fins. Do a cycle or two each of:
Slide to the corners and breath every other pulse,
Slide to the corners every pulse while breathing every other pulse, and
Slide to the corners and breath every pulse.
Keep your neck alignment neutral; don’t look up to breath
8. Slide to the corners without fins. Half a length slide to the corners and breathe every other pulse. Half a length slide to the corners every pulse, breathe every other pulse. Try to make it feel like when you had the fins on.
9. Slide to the corners without fins. Half a length slide to the corners every pulse, breathe every other pulse. Half a length slide to the corners and breathe every pulse. Try to make it feel like when you had the fins on.
10. Body Dolphin breaststroke with fins. Really emphasize body wave breaststroke with proper arm pull and recovery. Work on timing.
11. Body Dolphin breaststroke without fins. Same Body Dolphin, same timing as (10).
12. Full stroke breaststroke. Maintain your Body Dolphin but with normal breaststroke kick.
13. Double pulse Fly with fins. Do two hand lead Body Dolphins, and one full stroke butterfly. Repeat for length of the pool. Try to keep your stroke relaxed and slide your body over your anchored hands. Use your body and let your arms come along for the ride instead of leading the stroke.
14. Double pulse Fly without fins. Same as (13) without the fins.
15. Single pulse Fly without fins. Do one hand lead Body Dolphin and one full stroke butterfly, or if you prefer, just do a 25 fly. As with (13) & (14) stay relaxed; swim the stroke with your Body Dolphin and let your arms tag along rather than leading the stroke.
1 x 50 without fins: come off the wall in a normal breaststroke pull out, and do two strokes of ***. Then do two strokes of fly, two ***, two fly…into the wall. Come off the wall into a normal butterfly breakout (do two or more Body Dolphins underwater before surfacing), two strokes fly, two strokes ***, two strokes fly, two strokes ***…into the wall. Try to make you fly feel like your *** by adding a glide after each arm recovery. Try to make your *** feel like your fly by using body undulation as in (12).
If you are not a natural breaststroke kicker, you may want to add a 25 breaststroke kick, with a kick board if you prefer, to check in on your kicking mechanics.
This is part of a longer article on warming up with drills at: www.totalimmersion.net/.../drillforwarming.html
Matt
Ray,
I'll count tomorrow when I work out in a 25 meter pool, and give you my numbers, both with fins and without.
What's important is YOUR numbers and improving them. Body dolphin is a skill that improves gradually over a fairly long period of time. When I was first learning it, I was still improving months into the process.
If you are interested in a drill progression I used to learn body dolphin and integrate it into butterfly and *** stroke, here it is:
Short Axis Progression:
15 x 25s
1. Head lead Body Dolphin with fins. Slow down your pulsing cycle and try to complete the 25 in the lowest number of pulses.
2. Head lead Body Dolphin without fins. Try to use the same motion and make it feel like when you had the fins on. Obviously, you will use more pulses to cover the length. Count your pulses.
3. Head lead Body Dolphin without fins. Try to use fewer pulses than on (2).
4. Hand lead Body Dolphin with fins. Same idea as (1).
5. Hand lead Body Dolphin without fins. Same as (2).
6. Hand lead Body Dolphin without fins. Same as (3).
7. Slide to the corners with fins. Do a cycle or two each of:
Slide to the corners and breath every other pulse,
Slide to the corners every pulse while breathing every other pulse, and
Slide to the corners and breath every pulse.
Keep your neck alignment neutral; don’t look up to breath
8. Slide to the corners without fins. Half a length slide to the corners and breathe every other pulse. Half a length slide to the corners every pulse, breathe every other pulse. Try to make it feel like when you had the fins on.
9. Slide to the corners without fins. Half a length slide to the corners every pulse, breathe every other pulse. Half a length slide to the corners and breathe every pulse. Try to make it feel like when you had the fins on.
10. Body Dolphin breaststroke with fins. Really emphasize body wave breaststroke with proper arm pull and recovery. Work on timing.
11. Body Dolphin breaststroke without fins. Same Body Dolphin, same timing as (10).
12. Full stroke breaststroke. Maintain your Body Dolphin but with normal breaststroke kick.
13. Double pulse Fly with fins. Do two hand lead Body Dolphins, and one full stroke butterfly. Repeat for length of the pool. Try to keep your stroke relaxed and slide your body over your anchored hands. Use your body and let your arms come along for the ride instead of leading the stroke.
14. Double pulse Fly without fins. Same as (13) without the fins.
15. Single pulse Fly without fins. Do one hand lead Body Dolphin and one full stroke butterfly, or if you prefer, just do a 25 fly. As with (13) & (14) stay relaxed; swim the stroke with your Body Dolphin and let your arms tag along rather than leading the stroke.
1 x 50 without fins: come off the wall in a normal breaststroke pull out, and do two strokes of ***. Then do two strokes of fly, two ***, two fly…into the wall. Come off the wall into a normal butterfly breakout (do two or more Body Dolphins underwater before surfacing), two strokes fly, two strokes ***, two strokes fly, two strokes ***…into the wall. Try to make you fly feel like your *** by adding a glide after each arm recovery. Try to make your *** feel like your fly by using body undulation as in (12).
If you are not a natural breaststroke kicker, you may want to add a 25 breaststroke kick, with a kick board if you prefer, to check in on your kicking mechanics.
This is part of a longer article on warming up with drills at: www.totalimmersion.net/.../drillforwarming.html
Matt
