Hi Everyone,
I’ve been snooping around for some time, but just now getting around to posting. I’m looking for some advice in regards to “hitting a wall”.
I’m eventually looking to join up with a Masters team and enter competitions. 50 and 100 Free would be the focus first and grow from there as I get in better shape and work on other strokes. But first, I’m trying to push myself on my own due to a busy schedule.
Anyhow, I’ve hit a wall with the 100 free that I can’t seem to break through. I swim in a 25 meter pool and from a push off the best I can do is 1:00.xx. My current schedule is about to start lightening up, so I’m hoping to formulate a plan of attack in hopes of breaking that 1 minute barrier.
I consistently swim 11-13 strokes per length (depending on intensity), which, as far as I can find, seems to be ok. My flip turns have actually become decent over the past few months, but I’m restricted to a glide and then flutter kick off the wall as a dolphin kick seems to slow me down (though I’ve been working on it as well). My kick, however, seems to be the real problem. I do 25m repeats on the :45 with a kickboard and usually come in at 28 seconds. My ultimate goal would be to eventually kick a 100 SCM with a kickboard in 1:20. But this seems soooo far off!! My PB 50 SCM kick is 47.xx and my PB 100 SCM kick is 1:49.xx. If I remember correctly, I think I take between 38 and 40 kicks per 25M (does this seem excessively high?). I’m not sure if I’m not getting enough distance per kick or if my kick rate is just way too slow, or both.
I’ve read of couple of threads by Ande regarding kicking and collected some good ideas, such as doing 4x (3 x 25 swim on :45 and 1 ALL OUT kick for time). I also think I’m going to commit to his recommendation of kicking 25s until I get under 20 seconds, then focusing on 50s until I get under 45seconds, and so on. In the past, I think I’ve jumped to quickly to the 50s and 100s.
Does anyone have any other kicking sets like this that have worked well for you? I’m beginning to realize that I must go to the pool with these sets in mind, otherwise, when it comes to kicking, I’m just not good at making it up as I go. I also end up swimming more and kicking less. Right now, I’m putting in between 5,000 and 6,000 meters a week. I’m guessing that 800 to 1,500 of that is kicking, either with a kickboard or just 1 arm extended and kicking on my side.
Finally, part of my workout program includes weight lifting. I’m currently including leg press, leg extension, and leg curls in my routine. Anyone know of any exercises beyond these that have benefited them with the flutter kick? I’m unfortunate to have a weak lower body and I feel like this is hurting me. It’s amazing how much effort it seems to take just to get my lanky legs kicking at full speed. Anyone actually gotten into squats and seen improvement, or does pool-only work seem best?
Sorry for the long post and thanks in advance for any responses.
Parents
Former Member
Kudos to you for that 16 second SDK. I am working on exactly the same areas as you are now. I can't go under 20 for a 25m SDK - yet. And my fastest 25m flutter kick is a 21.xx.
I have weak legs, too. I just hate lifting weights though. I have been promising to do it for ages, but just can't bring myself to walk up the stairs from the pool deck and go into the gym. Your story might just be the inspiration I need!
Syd
Syd,
I finally accepted the fact that I naturally have puny legs. Lots of kicking in the past has helped my kicking endurance, but I've never really had any power back there. They always just seem like they're along for the ride. And let's face it, kicking in the pool does help with kicking in the pool, but it doesn't do much for true leg strength. My goal is to build strength in the trunk so that I'll have better command of my legs in the pool.
By the way, at my gym I don't think I've seen anyone besides myself in both the weight room and the pool (which is a good feeling for me). It's odd that's there's not much crossover here. I started swimming my senior year in high school and it was when my coach started making us lift weights before swimming that I realized what a benefit this combination is (even if its extremely taxing at times). I will say, however, that I'm very cautious with my lifting to avoid stressing muscles and joints that get stressed in the pool - such as the shoulders. I keep a sharp eye towards maintaining flexibility and increasing functional strength.
Kudos to you for that 16 second SDK. I am working on exactly the same areas as you are now. I can't go under 20 for a 25m SDK - yet. And my fastest 25m flutter kick is a 21.xx.
I have weak legs, too. I just hate lifting weights though. I have been promising to do it for ages, but just can't bring myself to walk up the stairs from the pool deck and go into the gym. Your story might just be the inspiration I need!
Syd
Syd,
I finally accepted the fact that I naturally have puny legs. Lots of kicking in the past has helped my kicking endurance, but I've never really had any power back there. They always just seem like they're along for the ride. And let's face it, kicking in the pool does help with kicking in the pool, but it doesn't do much for true leg strength. My goal is to build strength in the trunk so that I'll have better command of my legs in the pool.
By the way, at my gym I don't think I've seen anyone besides myself in both the weight room and the pool (which is a good feeling for me). It's odd that's there's not much crossover here. I started swimming my senior year in high school and it was when my coach started making us lift weights before swimming that I realized what a benefit this combination is (even if its extremely taxing at times). I will say, however, that I'm very cautious with my lifting to avoid stressing muscles and joints that get stressed in the pool - such as the shoulders. I keep a sharp eye towards maintaining flexibility and increasing functional strength.
