Set of the Week
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Set of the Week - March 21, 2008

Posted by Glenn Mills on Mar 21, 2008 09:01AM (2,185 views)

5 X 200   Dolphin kick on back with arms in a streamline

The set this week looks very harmless on paper...but halfway through #1 you'll realize how tough this little set can be.  

In order to do this correctly, you must maintain streamline position throughout the entire set.  Doing this helps promote proper body/head position and isolates the hips, core, and legs -- making sure you don't use the head and shoulders during the dolphin kick.  

We at GoSwim love the technical aspect of this set, but the part that really makes it great is that it HURTS.  In the good way of course, but it is like getting a two-for-one deal with this set.  You can get a tremendous ab workout while focusing on technique.  In fact, the more slowly and prettier you do the 200s...the better the ab workout!

If time is a concern, this set can be adjusted to 100s or even 50s. Have fun and don't forget..streamline!




Responses

Responded Mar 24, 2008 05:54PM

Never done the 5x2s but 100s are hard enough. This is probably up there on the list of the hardest sets you never of thought of doing.
Responded Mar 24, 2008 06:17PM

Thanks for this! Normally I just do 50s of this, but I read this set and decided to have my youngers do 10x75, and they were *dying*. My "slightly-olders" did 6x100 and I think one of them actually cried. Good stuff! :) We'll do this again soon, working up to 5x150. Thanks!
Responded Mar 31, 2008 01:59PM

I don't see the word "Fins" so I guess this set is done with bare feet?
Responded Mar 31, 2008 03:35PM

You can do it either way. Personally, if I don't wear fins, I don't move. ;)

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