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Main Set Monday - July 18, 2011

Posted by Barbara Hummel on Jul 18, 2011 10:52AM (7,332 views)

A fun 400 IM set.  Really.

I did this set with fins, in a 25-yard pool.   On the breaststroke lengths, swim breaststroke arms with dolphin kick.  Substitute dolphin kick on your back for breaststroke kick.       

Goal:  Descend your time on each 400.

If you try the set without fins, I'm not sure you could get the descend, but it would be a worthy experiment :) 

1 X 400 IM, try to keep it aerobic

50 easy

1 X 400 IM, except that the last 25 of each stroke is kick on your back, in stroke.

50 easy

1 X 400 IM except that the last 50 of each stroke is kick on your back, in stroke.

50 easy

1 X 400 IM except that the last 75 of each stroke is kick on your back ,in stroke.

50 easy

1 X 400 IM all kick on your back, in stroke.

50 easy 


Tags descend set, dolphin kick, flutter kick, kick, IM, swim training


Responses

Responded Jul 20, 2011 12:54AM

I've noticed on this site, in other posted workouts and/or videos, that when fins are used that breaststroke kick is always (usually?) replaced with dolphin kick. My coach has had me do IM a couple of times with fins and he did not tell me to do dolphin kick instead of breaststroke. I will say that it felt sort of counterproductive doing breaststroke kick with fins. Like the first part of the kick (pulling the legs into position before the whip) had more resistance because of the fins? I've wondered about this and what I should do if I practice on my own. I guess I should try the dolphin kicking if I'm wearing fins? Other than that, the very idea of a 400 IM is pretty huge. lol. The most I've ever done is 100 IM so far. But it does look like a very interesting set.
Responded Jul 20, 2011 12:59AM

Hi, Sheila
Unless you have fins that are specifically made for breaststroke, I would not do breaststroke kick with fins. Regular fins + breaststroke kick = increased chance for injuring your knees.

Responded Jul 20, 2011 05:02AM

I see. OK, that's good to know. Thanks.
Responded Jul 20, 2011 08:31AM

Agreed, Barbara. We even do flutter or dolphin kick on breast when doing IMs during warm up for the same reason.

Responded Dec 12, 2011 04:59PM

Hi Barbara! This looks like an interesting set to swim. But what do you mean with "in stroke".
I am heading to the pool for this fun set and put on my favorite fins, the yellow Z2's.
Hope all is well with you!! .. Compliments for your creativity in the sets you are offering here on this web site!! ... Reemi W.
Responded Dec 12, 2011 05:16PM

It means that each of the 25s kick should be in the same stroke you were swimming, e.g.,
75 Fly + 25 dolphin kick
75 Back + 25 flutter kick
75 Breast + 25 breaststroke kick
75 Free + 25 flutter kick

Thanks, and good luck with the set. I remember this one!

Responded Dec 13, 2011 03:53PM

Thank you, Barbara ... sorry but the "kick on your back" was confusing to me. I did all these kicking on my back yesterday. I really like the set, so I will try again somewhere later in the week! These sets are keeping my mind sharp too!!..
Responded Jan 12, 2012 04:34PM

Did the set again this morning, wearing PDF fins from our friends at Finis. The PDFs allowed me to do breaststroke kick on the breaststroke lengths. http://www.finisinc.com/pdfs/

Whew. This is a challenging, leg-heavy set. I got all the descends except for the final 400, where I missed by 1 second. Darn! Have to try again :)

Edited Jan 12, 2012 04:34PM
Responded Jan 12, 2012 04:51PM

I must have missed this one, looks a great challenge and maybe one of Glenn's Get out swims
Responded Feb 27, 2012 05:06PM

Buen trabajo, aunque me tarde un poco :)

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