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Freestyle Swim & Kick

Posted by Barbara Hummel on Mar 27, 2008 06:31AM (7,963 views)

WARMUP:  400

WARMUP SET:  200
8 X 25 with fins.  Swim each 25 as 3 strokes Fly ‡ Breaststroke
Focus on steady head position during the breath.

MAIN SET:  1500/1200
Lane 1 does 4 X 75 each time, instead of 4 X 100. 

4 X 100 freestyle on sendoff that gives ~:25 rest.  Use bumped-up breathing on the first length of each 100.
1 X 100 flutter kick with a board

4 X 100 freestyle pull on sendoff that gives ~:15 rest.  Use bumped-up breathing on first 75 of each 100.
2 X 50 flutter kick on your back with a pull buoy

4 X 100 freestyle with fins on sendoff that gives ~ :30 rest.  Count strokes on first 25.  Then add one stroke on each length of the 100.  E.g., if your first 25 is 15 strokes, then you swim the 100 in 15-16-17-18 strokes.   Use same pattern on each 100.
4 X 25 FAST flutter kick with FINS, on a board.

STROKE SET:  300
6 X 50 on sendoff that gives ~ :10 rest on the 50 stroke
Odds:  Stroke other than freestyle
Evens:  25 stroke + 25 freestyle

WARMDOWN:  200

 

 

 

 


Tags freestyle, breathing, kick


Responses

Responded Apr 03, 2008 05:53AM

I'm really new to this site (but loving it so far) If it weren't past my bedtime I'd investigate further but what is "bumped-up breathing"? Thanks :)
Responded Apr 03, 2008 02:32PM

2 X 50 flutter kick on your back with a pull buoy...how does this work? Kick with a pull buoy?
Is this a typo, or am I missing something?
Responded Apr 03, 2008 02:45PM

Bumped-up breathing means that you extend your breathing pattern by one stroke, e.g., if you normally breathe every 2 strokes, you breathe every 3...if you normally breathe every 3 strokes, you breathe every 4.

That's not a typo! Try it. Hold the pull buoy as you would normally, but you are kicking flutter kick on your back. Keep your arms at your sides so that you can rotate as you kick. It makes you use a tight and fast kick.
Responded Jul 09, 2009 01:31PM

@ Barbara Hummel :
still cannot figure out how to reduce strokes per length. does this mean slowing down in the sense of gliding for a bit longer? ...or obviously vice versa for for more?
Responded Jul 09, 2009 02:26PM

You can reduce your stroke count in several ways:
1. By changing the shape of your body as it moves through the water (e.g., tighter streamline off the wall, leaning in at your chest so you're not "swimming uphill")
2. Using techniques that reduce stroke count (e.g., allowing the lead hand to stay extended a bit longer on each stroke, increasing the intensity and effectiveness of your kick)
3. Adding power (e.g., getting a better pushoff from the wall, getting a better catch and putting more effort into every pull).
There's overlap as to what changes fall into what category, but you have lots of options.

This set asks you to ADD strokes, but to add them in a controlled way within each 100. So you should try swimming the first 25 of those 100s with a relaxed stroke, letting your hands extend on each stroke. Yes, this means you'll be gliding and maybe going a little slower than usual. With each new length, lessen the glide just a bit.

Responded Jul 09, 2009 02:39PM

Thanks Barbara. I am amazed at your fast response too, from across the Atlantic and into the Meditarranean.;))

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