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.
Former Member
eww
TMI
haha
...more like the average male swimmer's nightmare...
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.
Thinking about s*x and wearing lycra...yeah...I dunno about that...it might ruin the streamline!
:rofl:
Given the evident similarities, can't I just have sex instead? Is there a conversion table available, or is it a straight 1 to 1 conversion? I'm 47, so given my years of experience, what interval should I go on? Do I have to hold my breath to gain the same benefit? Is there extra credit for sex under water? Should I wear Zoomers, a monofin, snorkel, Lycra, or all of the above? Do I have to stay in my lane the whole time? Is this something I can work on by myself, or should I get some coaching?
Coaches are great. Another example:
My coach noticed today that while doing shooters with fins, I was still working harder from the legs and not enough from the torso. He advised shooters WITHOUT fins. This will be harder, of course, but I'm sure with fins on I was just cranking my lower legs.
He also suggested the following. 6X25, repeat as often as you want. First 2 easy swim, approx :30. Then next 4 shooters on shortest sustainable interval. Use 2 easy 25s as active recovery.
I did 2 sets, doing the shooters without fins on :40. Made 'em, could go faster.
I have a great shooter set.
After 10 - 100s I swim up to the poolside bar and start drinking tequilla followed by a beer.
And if you had that drink after each of the ten 100s, would that be "interval" training?
