Ilana Posted September 19, 2013 Share That's what I was getting at, its great if you can kick well then you use it, but if you are just an average or useless kicker then rather focus on technique rather than trying to improve the strength of your kick. Another thing kicking is also good for.... it gives your shoulders a rest during training BTW, what is the f/s in your set mean? It does help to take strain off the arms. F/s = freestyle SwissVan 1 Link to comment Share on other sites More sharing options...
mon-goose Posted September 19, 2013 Share 200m recovery - fly drill - 25 mellada/25 one arm alternating every 2nd stroke8x50 f/s @ '50200m recovery - backstroke drill - 25 double touch/ 25 6 kick drill8x50 f/s @ '45200m recovery breastroke drill - 25m 3 kick pull/ 25 normal can you expalin the bold underlined sets? How do you do a one arm fly drill? Link to comment Share on other sites More sharing options...
SwissVan Posted September 19, 2013 Share It does help to take strain off the arms. F/s = freestyle heheBetter than Full Speed... Link to comment Share on other sites More sharing options...
Ilana Posted September 19, 2013 Share 200m recovery - fly drill - 25 mellada/25 one arm alternating every 2nd stroke8x50 f/s @ '50200m recovery - backstroke drill - 25 double touch/ 25 6 kick drill8x50 f/s @ '45200m recovery breastroke drill - 25m 3 kick pull/ 25 normal can you expalin the bold underlined sets? How do you do a one arm fly drill? Mellada - right arm, left arm, both (normal fly stroke) when doing the one arm - breath to the side not to the front. Double touch - take normal stroke as hand touches the water bring back to hip and then do normal stroke (double touch) One arm fly drill - swim normal butterfly but only one arm - so take two strokes with right arm and then go over to two strokes with left arm - I normally breath first stroke, second stroke head down - switch to other arm breath and next stroke head down. Focus here on getting your rhythm and timing of pull/kick right - you should be kicking as your hand enters the water and then second kick as you pull, this will help create a smooth undulation through the water. The one armed fly works bests to practice this. Recovery drills are done with fins - except for breaststroke of course. Hope that is clear enough for you. I will look for some video examples this weekend and post them. Drills are a great way to pop in as recovery swims in between high intensity sets. Pop fins on to aid in recovery. Pay special attention to the technique the drill is focusing on. Drills also help to stretch out and warm up muscles before sessions. So always good to try incorporate some form of drill somewhere in your swim set. Link to comment Share on other sites More sharing options...
Ilana Posted September 19, 2013 Share heheBetter than Full Speed... In that set on Tuesday - F/s definitely stood for full speed! I was spent after! Link to comment Share on other sites More sharing options...
davem Posted September 19, 2013 Share @Ilana: I am humbled in the presence of superheroes. One armed fly! Link to comment Share on other sites More sharing options...
mon-goose Posted September 19, 2013 Share I'm still trying to figure it out in mind how "one arm flies" are physically possible.... I can't even really do the normal fly. Will try it this afternon Link to comment Share on other sites More sharing options...
Ilana Posted September 19, 2013 Share @Ilana: I am humbled in the presence of superheroes. One armed fly! Hardly superhero stuff It is a lot easier to do than normal fly esp if you are looking to introduce a form stroke into your normal routine for variety. It takes time to build up to swimming a length of fly - this is a good way to do that. I'm still trying to figure it out in mind how "one arm flies" are physically possible.... I can't even really do the normal fly. Will try it this afternon Think of it as doing a "fly-catch up". Let me know how it goes. Will film it tonight and post. Link to comment Share on other sites More sharing options...
mon-goose Posted October 11, 2013 Share now this is the kind of pool we need to find for training http://www.victory-cruises.com/pool.html Link to comment Share on other sites More sharing options...
shawnvan Posted October 14, 2013 Share I really enjoy the following for a simple but effective set: 300m warm-up - free, backstroke, breaststroke, whatever.1 x 400m2 x 200m4 x 100m2 x 200m1 x 400m200m cool down - whatever.= 2500m You can do the above with paddles / no paddles or alternating. The key is to do the main sets with intensity and try go 10s/100m faster as the distance of each set comes down. So if you do the 400m at 1m40 / 100m pace (leave on 8min), then do the 200s at 1m30 pace (leave on 4min), and the 100s at 1m20 pace (leave on 2 min). Obviously you can change times and rest periods depending on your swimming ability. Link to comment Share on other sites More sharing options...
mon-goose Posted November 1, 2013 Share can across what was called the "broken 500's set" on http://gordsswimlog.blogspot.com/ and decided to make up my own 500 sets. Made up the following: The total is 10 000m but I'll work up to doing the full one500 warmup 500 pull 500 250 back stroke 250 breast 500 100 free / 100 fast / 100 free / 100 fast / 100 free 500 10 * (25 kick / 25 free) 500 free 500 5*100 fast 500 catchup and focus on stroke 500 pull 500 easy 500 5*100 fast 500 easy 500 250 back stroke 250 breast 500 100 free / 100 fast / 100 free / 100 fast / 100 free 500 easy 500 pull 500 breaststroke 500 easy 500 easy 500 easy 10000 Edited November 1, 2013 by mon-goose Link to comment Share on other sites More sharing options...
clyde79 Posted November 1, 2013 Share now this is the kind of pool we need to find for training http://www.victory-c...s.com/pool.html Imagine trying to keep a pool that size clean! Link to comment Share on other sites More sharing options...
mon-goose Posted November 1, 2013 Share and I'm sure they do Link to comment Share on other sites More sharing options...
clyde79 Posted November 1, 2013 Share and I'm sure they do Quick question. I am new to swimming training and the sets don't make complete sense to me. I think it is just some of the terminology I don't understand. What is catchup and pull? Do you have any recommendations for sets of about 1500-2000m or should I just look to scale down some of the sets that have been listed? I am just looking to improve my speed (although less important at this point) and my endurance. Link to comment Share on other sites More sharing options...
mon-goose Posted November 1, 2013 Share pull - don't use your legs. you can either put a pull float between your legs to keep them up or just drag your legs. I just drag mine catch up - one arms stays extended in front of you until the other arm has completed a full stroke and is also fully extended in front of you. You don't start the next stroke until both arms are fully extended in front of you. PM you email address as I have a 20 week build up program you can take a look at and it has loads of sets between 1km and 2km. And I've got a few that I've put together clyde79 1 Link to comment Share on other sites More sharing options...
fishbone07 Posted November 4, 2013 Share Haha, you guys!! Used to think i was half decent at swimming. Now I just feel useless.. Link to comment Share on other sites More sharing options...
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