Getting to travel as much as we do we get to "taste" a lot of workouts from clubs all over the country...plus on occasion I come up with something to toss at the workouts I coach.
For those lucky enough to swim with me Saturday (I'm coaching) here's the main set:
SCY
800 negative split (get 400 split) @1:00 rest
6 x 100's @ 1:20
400IM
100 kick for time
400 negative split (faster than 2nd 400 of the 800, get 200 split) 1:00 rest
5 x 100's @ 1:15
200IM
100 kick for time (different stroke)
200 negative split (faster than 2nd 200 of 400)
4 x 100's @ 1:10
100IM
100 kick for time (different than first two)
Syd, my kick has always been pretty strong but has struggled the last few years after two knee surgeries...in college sub 1:00 minute for a 100 (scy) was easy...now I can only get in the 1:10 range (about 2:30 for a 200, 29+ for a 50).
"over/under's" or "under/over's" are brutal and I love them! When you set them up as back to back efforts as in this set it just gets nasty...and you should adjust the interval a bit initially so you're getting about 20-25 seconds rest.
The "under" is pushing off the wall with no board and streamline kicking underwater as far as you can without a breath..."over" is kicking on the surface with or without a board.
One thing about kicking, doing lots of it will certainly improve your kick but don't forget ankle flexibility...something that really handicaps a lot of "land sport" converts to swimming. My ankles actually go beyond 90 degree's and although that is somewhat genetically determined you can improve your flexbility in that joint with some extra work.
Syd, my kick has always been pretty strong but has struggled the last few years after two knee surgeries...in college sub 1:00 minute for a 100 (scy) was easy...now I can only get in the 1:10 range (about 2:30 for a 200, 29+ for a 50).
"over/under's" or "under/over's" are brutal and I love them! When you set them up as back to back efforts as in this set it just gets nasty...and you should adjust the interval a bit initially so you're getting about 20-25 seconds rest.
The "under" is pushing off the wall with no board and streamline kicking underwater as far as you can without a breath..."over" is kicking on the surface with or without a board.
One thing about kicking, doing lots of it will certainly improve your kick but don't forget ankle flexibility...something that really handicaps a lot of "land sport" converts to swimming. My ankles actually go beyond 90 degree's and although that is somewhat genetically determined you can improve your flexbility in that joint with some extra work.
