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
It's interesting, your times are quite similar to mine, my best from a push off in training is 1:02.4 for SCM 100, best in a race is 59.4.
Like yours, my kick is also not so good, 1:44 for SCM 100 kick, 44 for SCM 50 kick. I can do 40 for SCM 50 SDK, popping up to breathe as necessary before submerging again. I think the kick is vital for sprinting, because with small training fins I can do SCM 100 kick in 1:12, which some people can do without fins! If I swim 100 free with fins I can do 57 from a push off, so I assume if I could improve my kick without fins from 1:44 to 1:12 I would take 5 seconds off my 100 free and be racing sub 55.
You must be achieving your times very differently to me, as I take more like 20 strokes per length for a max effort 100, but I'm about 7" shorter than you! For interest, Andrew Manley, who recently set a new Masters WR in the 30-34 age of 50.24 for SCM 100 free, looks to be stroking very long and slow compared to most people, but even he takes 17-18 strokes per length.
You must only be taking a stroke per second or something like that, which is very slow. I think if you increased your weekly training meterage you could get your stroke rate up and swim faster. I know it's tempting to try to increase power through weights, but I've always personally found I swim faster the more time I spend in the pool. Any time in the gym is time I could be spending in the pool instead. I got a lot faster when I stopped going to the gym and started swimming 25-30km a week instead.
It's interesting, your times are quite similar to mine, my best from a push off in training is 1:02.4 for SCM 100, best in a race is 59.4.
Like yours, my kick is also not so good, 1:44 for SCM 100 kick, 44 for SCM 50 kick. I can do 40 for SCM 50 SDK, popping up to breathe as necessary before submerging again. I think the kick is vital for sprinting, because with small training fins I can do SCM 100 kick in 1:12, which some people can do without fins! If I swim 100 free with fins I can do 57 from a push off, so I assume if I could improve my kick without fins from 1:44 to 1:12 I would take 5 seconds off my 100 free and be racing sub 55.
You must be achieving your times very differently to me, as I take more like 20 strokes per length for a max effort 100, but I'm about 7" shorter than you! For interest, Andrew Manley, who recently set a new Masters WR in the 30-34 age of 50.24 for SCM 100 free, looks to be stroking very long and slow compared to most people, but even he takes 17-18 strokes per length.
You must only be taking a stroke per second or something like that, which is very slow. I think if you increased your weekly training meterage you could get your stroke rate up and swim faster. I know it's tempting to try to increase power through weights, but I've always personally found I swim faster the more time I spend in the pool. Any time in the gym is time I could be spending in the pool instead. I got a lot faster when I stopped going to the gym and started swimming 25-30km a week instead.
