After a largely successful meet this weekend (PB in 200 back by 3 seconds) my coach admonished me for a largely ineffective SDK. Seems as though I don't engage my core enough, am kicking more from the knee than the torso. He has suggested strongly (shall we say expected?) that I do some shooters at most practices, e.g. 6X25.
Here's my questions: what ratio of SDK to rest are you using for shooters? How many do you do in a set? With or without fins?
I am doing them with Zoomers, doing each 25 in about :17 to :19, with an interval of :45. I pushed the hypoxic envelope pretty hard this week as I started doing a set of 6. My 12 year old thinks I'm a wimp, I'd like to think I can salvage my ego.
Congrats on your PB!!!
As for the shooters, gotta start somewhere, eh? Your son may question your manhood but remember, he's a few years younger. When the verbal abuse gets particularly bad, shave a few seconds off that interval every once in a while. It can't hurt to challenge yourself.
one of the tips that I tell swimmers when they need to engage the abs in SDK (and I'm very careful to whom I suggest this) - is that you need to *think* about having s*x. It's the same motion.
Also -
You need to put your chin down - allow the kick to start in the shoulders then roll through your body.
one of the tips that I tell swimmers when they need to engage the abs in SDK (and I'm very careful to whom I suggest this) - is that you need to *think* about having s*x. It's the same motion.
Also -
You need to put your chin down .
Well............... On second thoughts, I'd better not.
We do some dry land exercises which include something called "bridge" which basically is lifting your butt off the ground with your legs bent at the knees using your lower back for impulsion and forearms for balance. It looks funny, and would seem to a non athlete as a simulation of sorts of s*x. This is done by the master's team with our coach. Heck, if you look at a Pilates or other exercise classes in adult gyms you'll see plenty of pelvic action. This is Brazil, less rigid or tight about sex. So what is being proven here is that swimming might improve your s*x life?
What's a shooter set? Based on the op's name, I originally thought some sort of drinking game.... :rofl:
Sorry for the confusion. Shooters as I know them are done completely underwater using kick only. I do these in either a 25 yard or 25 meter pool.
Despite my avatar, I'm not in to punishing myself with alcohol. If I could be called a wimp, its for the fact that after a few beers or glasses of wine I tend to fall asleep.
Motion of the ocean, baby!:banana::banana:
We are so multi-talented. :rofl:
ande's times sound about right. Depending on what I'm working on, I do them on 30 seconds to a minute. One minute is a lot of rest, so you have to do them AFAP. I need more rest if I'm doing them without fins.
I think the most I've done in a row is 20. But I can see where you could do more. Not going to do more on a :30 second interval though. (Well, ande could, but we are human.)
Do them with and without fins. I don't think zoomers are a good swim toy to use for shooters though. I would do them either with long fins or a monofin. Then you're working more on streamlining.
I also think it's useful to do four point shooters on your back, left side, right side, and tummy. I also love the underwater fly spin drill. It's all underwater, but not at top speed because you're focusing on form. Push off and do 2 dolphin kicks on stomach, 2 on right side, 2 on back, 2 on left side and repeat until you get to the other end. Very fun drill. Guaranteed to make you feel like a merman!
You can also mix shooters with fast 25s. Today, my team did 20 x 25 with fins on :30, done as 2 UW shooters, 2 fast swims, 1 easy swim x4. On :30 this was a challenge.
do shooters till your legs are shot
i'd think a work to rest ratio of
1 to 1 up to 1 to 3 or 4 would be good
ie 25's on 30 kick 15 seconds rest 15 seconds
up to 25's on 1:00
one of the tips that I tell swimmers when they need to engage the abs in SDK (and I'm very careful to whom I suggest this) - is that you need to *think* about having s*x. It's the same motion.
Motion of the ocean, baby!:banana::banana:
