I traveled over to Redmond this afternoon to meet up with That Guy for a little workout. All was doing good until the 25 yard point, when we both almost ended each other's career. Apparently we were going to SPLIT THE LANE, but I didn't realize that and went right down the lane behind That Guy. The pool was a little cloudy, and at the last minute I jumped upward and away to miss the "head to head" impact, but we still crashed pretty good. "We usually split the lanes here" was the comment from That Guy. Oops...
(T.G.'s stuff in BLUE)
100 Kick w/ board
200 Free Pull
200 IM Drill
100 Kick w/ board (TG 800 IM K/Dr/Dr/S or something)
8 x 150 100 Free/50 Fly @ 2:15 (went 1:41-1:44s) (TG 8 x 150 Back)
100 EZ (100 EZ)
10 x 50 Flutter Kick w/ board @ 1:00 (:46-:50s) (TG 10 x 50 Fly)
100 EZ (100 EZ)
10 x 50 Free Pull @ :35 (:31-:34s) last 3 were touch and go
then about :10 rest to join up with T.G. on the last 8 of his 20
8 x 25 Fly @ :30 (20 x 25s Fly)
200 EZ (400+ EZ)
T.G. and I did the same sets (for the most part), with different strokes/swims within each set. Example: 150s he did all backstroke, and yes he ACTUALLY does do the 10+ SDKs off the walls that we all doubted he was doing. Maybe it was all an act for me, I don't know. I just thought it was weird to be on my 3rd or 4th breath of freestyle and look over and he was still SDKing. Tough stuff for sure. 5 bonus points for T.G.
More info on my son:
He had his EEG test done this morning at Children's Hospital here in Seattle, and while asleep in the test had two seizures occur (this was a good thing). These were the first seizures they've ever captured on the EEG out of the 4-5 that he's had done in his lifetime. This gave the child neurologists the chance to finally look at what is happening with my son's brain activity during a seizure, rather than just guessing. They have now pinpointed the location and type of seizures, and can now get the proper medication to control them, and hopefully stop them from happening. This makes us very very happy now. Finally some good news, and something more concrete than just a simple "I don't know", or "maybe". We're still going to have a few more seizures to be expected in the near future until the new meds are able to start working like they should, but at least we're hopefully on the downhill slope of this long and draining battle. We'll still be at Children's Hosp. for a couple more days, monitoring the situation, but at least we know he's in good hands.
Today I swam at the PCB aquatic center with Hannah and Janet. As we drove up we noticed that the pool was set up lcm—hurray, a bonus long course day! (Usually it’s scy all weekend.) We had a short workout planned so that we would have enough energy for a post-workout adventure. Here’s what we did:
800 lcm warmup (400s, 100k, 200p, 100k)
4 x 50 d/s IM order
400 FR swim, last 100 fast
2 x 300 (100 fr + 100 bk + 100 fr)
3 x 200 FR, 6-beat kick on last 50
3 x 100 FR fast @ 3:00 [1:26, 1:22, 1:20]
I split a lane with Hannah, and we paced each other on all the FR parts of the workout, which was fun.
After our pool workout we drove an hour north to Morrison Spring in Ponce de Leon, FL. I had heard about this as a good place to swim, with a constant year-round temp of 68 degrees, so I decided to try it out while my visitors were in town. Besides the spring pool, there is an underwater cave there that attracts scuba divers—there were several dozen there when we arrived, most part of classes. There were no other swimmers. We ate a picnic lunch and lazed around in the sun a bit before trying out the water. It was lovely, cool and quite clear, with lots of fish and vegetation to look at on the bottom, and cypress trees surrounding the swimming area.
Two divers entering the springs
The bottom of the spring is the same white sand as the beaches here--not mucky at all.
You could swim downriver a ways from the springs—Hannah and Janet were braver than me and swam further after I turned back, and they reported some cabbage-like vegetation as the river grew shallower. We explored for about 20-30 minutes in the water before climbing out. On my way back upriver I saw a large turtle swimming below me. It’s definitely a place I want to return to!
Considering I had to move my entire office Friday, today my back was so bad I had to take Ibuprophen and spend time on the tens unit just to be able to swim.
The 100 free I tried to be more agressive and not breath every stroke. I went out great for the first 50 and DIED. The 200 back and 500 free were where I expected them to be.
Total 2400 yards
SCY with swim buddy
Warm up (800)
500 swim choice alt free & back
4 x 75/1:15 ds4
Set #1: (400)
8 x 25/30 "Feel good" strong
8 x 25/1:00 Sprint Odds w/turn, evens fast finish
Set #2 (1400)
1 x 400 w/fins/15sr moderate consistent effort with long streamline dolphin kick off walls
1 x 200 w/bouy - build
4 x 100 swim w/fins Alternated free & back
8 x 50 swim/10sr ds4 build to strong - all free
Set # 3 (300)
5 - 10 min kick (25 dolphin - 25 flutter)
- did 200 w/board and snorkel, then 100 on back
Total: 2900 yards
Large group this morning. I almost slept through my alarm which is odd because I am a morning person.
10 min choice
6 x 75 descend 1-3,4-6
--1-3 went back @ 50
--4-6 went breast @ 60
8 x 75 with buoy r/5
--evens 25 fly/50 back
4 x 500 broken
--200 with bouy r/10
--150 swim build r/10
--100 sprint r/10
--50 EZ r/10 and repeat
15 min. of turn work
3 x 50 off the blocks
--25 sprint/25 cruise
100 w/d and hot tub
I put forth a good effort but wasn't extremely fast. I'll take it. It has been a long week.
Swam at the Huntsville Nat with Dave, Dave, Dave, Bob, Bob, Sally and a couple others. Pool temp ~82. Wore a drag suit over my Nike jammer for most of the workout. Donating blood yesterday had me a little weak today. Had some good swims but I couldn't keep it up through the whole workout like I usually can.
500 Warm up
300 Kick w/ fins
300 Pull (3:20)
500 (100 Fly/100 Free/100 Back/ 100 Free/ 100 Breast)
4 x 100 Kick
4 x 100 - 1:50 (25 Fly/25 Bk x 2)
4 x 50 Free - :50 Fast (32s)
4 x 100 Pull - 1:30 Breate Right down, Left back
200 IM (Dropped drag suit)
4 x 100 - 1:50 (25 Br/25 fr x 2)
4 x 50 IM Order
500 Cool down
Today I finally did the 12 Days of Christmas workout that I wrote in early December. A couple of friends from NYC are visiting me here, and we headed over to the pool midday. It was about 40 degrees when we set out, but clear and very sunny, and the pool felt delightful. Nice to have swim buddies again!
Here’s what I did:
Twelve Days of Christmas Workout
One of my workout partners was swim tourist extraordinaire Hannah, who has started her own blog about her 40-pools-in-2012 project. Today was pool number 4 for her, so she’s off to a good start!
Before our workout we went stopped by one of the local attractions here—the Museum of Man in the Sea. I pass it every time I drive to the pool—it’s a shed surrounded by various bathyspheres and submersibles and subs and such—and I’ve always been curious. It’s mostly a museum about diving technologies.
The exhibits on the early history of diving weren’t that impressive—they were basically dioramas featuring lots of Ken dolls—but once we got to the late nineteenth- and twentieth-century artifacts it got more interesting. There was an impressive array of diving helmets through the ages,
various diving suits and rebreathers, and submarines—lots of submarines! And Sealab!
A lot of the underwater contraptions came via the local Navy Special Systems Center in Panama City. My faves were the tiny submarines and swimmer transport vehicles, although actually being in them didn’t look like much fun. This contraption can put divers under in a pressurized environment before they actually descend—kind of a human pressure cooker:
There was also a cool board of knots:
Being a man in the sea apparently requires lots of knots.
As for our own women-in-the-sea experiences, those will have to wait a day or two. Yesterday afternoon the beach was littered with man-o-wars—many of them no bigger than a fingernail, but some larger ones too. The unusually strong winds the previous couple of days must have blown them inland. I usually wait a day or two until after they disappear from the beach before venturing in again, so a swim in the gulf will have to wait. But there’s still hope for some ow swimming tomorrow—we’re travelling up to check out a spring-fed swimming locale. I’ll report back once we’ve been!
Nothing like shoveling a few inches of snow--the wet, heavy kind--to loosen up the ol' back and shoulders! [*Sarcasm Alert*]
Winter returned to Wisconsin yesterday and, man, it doesn't take much to keep the folks away from the gym. The Kenosha Y seemed nearly deserted yesterday. I was, for almost an hour, the only person in the 8-lane pool. "Hello, hello, helloooo... echo, echo, echooo." Of course, it was the last hour of the day and the pace clock was broken. I decided just to alternate gliding 100s with easy swim 100s and finished 3150 yards in about 55 minutes. I was happy to get there at all; the roads were awfully slippery with new snow and ice.
Today the roads were better and I had to go in for an early afternoon swim before my son's basketball practice. Just 2000 yards easy swimming (35:50--pace clock working again!). So, a couple of recovery days; tomorrow I'd like to get in a 6000-yard continuous swim.
I'm a little concerned that my left shoulder is achy today... yesterday it was not as bad (feeling like I expect it should after three 3000-4000-yard days in a row). I thought an easy swim today might give it enough rest, but I have a feeling it's the accumulation of swimming over the week + the snow-shoveling today; basketball with the sixth-graders doesn't help. I'm going to see how it holds up tomorrow in the first couple of thousand. I hit 20 miles for the year today and was still in GTD top-ten for Men 40-44 (barely!).
Updated January 13th, 2012 at 08:52 PM by mcnair
6 x 50 fly drills
10 x 25 shooters
3 x 50 burst + cruise @ 1:15
Back Half Lactate Set:
6 x broken 125s w/fins @ 5:00
6 x through:
50 @ :45 @ 80-85%
50 @ :45 @ 90%
25 @ 100 %
1 = breast, 32/31/14
2 = breast, 29/30/14
(whoops, thought I took it took easy on #1 and ended up out way too fast on the first 50 of #2.)
3 = free, 26/25/11
4 = fly, 27 high, 26, 11
5 = 100 IM + 25 flutter kick w/board, 27 high, 28, 11
6 = 100 IM + 25 flutter kick w/board, 27 low, 29, 12
I wasn't sure I had a lactate set in me today, but I decided to give it a go after warm up. I was tired after yesterday's uncharacteristically hard speed workout with almost 1200 AFAP or hard efforts. And my calves were tight and crampy despite some foam rolling last night. But I survived and put in a good effort. I believe I've seen Jim Rude post this set. So happy that I have a monthly massage tomorrow! Hoping to watch some of the Grand Prix on line. But have a HS swim meet that will conflict.
I just dropped Mr. Fort and Lil Fort at the airport for their annual ski trip. I foresee some sleep and lazing about. I may try out Down Dog this weekend too: http://downdogyoga.com/classes_schedule/
Updated January 13th, 2012 at 06:00 PM by The Fortress
1 X 250 4:45 4:15
1 X 150 2:45 2:30
3 X 100 2:00 1:45
Two rounds. Round 1 intervals left, 2 right.
3 X 100 kick 2:30
6 X 50 kick 1:15
1 X 100 swim -
6 X 50 1:15
1 X 100 stroke 2:00
1 X 100 easy 2:30
50's: 2 each/fly, back, breast.
100 stroke: round 1 fly, 2 back, 3 breast
100 easy is freestyle
12 X 100 free
Alternate 1:50 1:40 1:30
WARM DOWN: 4 X 50 easy 1:00
2 x [ 300 free, 200 kick, 100 drill ]
Kick Set #1 (800 set/ 2000 total)
8 x 100 @ 1:40, kick w/fins, odd dolphin, even flutter
Main Set #1 (1800 set/ 3800 total)
Broken 1650 “Davis Mile” 11 laps @ rest 2010 laps @ rest 209 laps @ rest 208 laps @ rest 157 laps @ rest 156 laps @ rest 155 laps @ rest 154 laps @ rest 103 laps @ rest 102 laps @ rest 101 lap
Main Set #2 (600 set/ 4400 total)
2 x 1 x 25 @ :30 fly1 x 50 @ :50 back1 x 75 @ 1:25 breast1 x 100 @ 1:30 free50 easy
Wrap-up (300 set / 4700 total)
4x50 @ 1:00 hypoxic (breaths per 25: #1 0+0, #2 1+1, #3 0+1, #4 0+1)
Felt much better in the water than I did on Wednesday, made it through the whole workout without having to stop for leg cramps. Had a few twinges during the 1650 but managed to get rid of them by flexing my ankle and calf while swimming. Had one bad one during the first 50 back, but it was near the end and I was able to stretch it out before the 75 breast.
Updated January 13th, 2012 at 06:00 PM by eric.carlson
Today was my apheresis donation day. They tell me they are just removing plasma, platelets and other white blood cell related stuff. In return, I get saline (or tap water... who knows?) mixed with my red blood cells injected back into my veins. Rumor has it the milky white substance they extract from me goes for about $1000/bag on the medical market. I'm glad someone can make some money off of me. My nurse today, Sandy, has a badge number of 666. Apparently, it is not a joke. The Red Cross actually issued her that number. She always says "I'm sorrry" after sticking you. She's not sorry... she meant to stick something sharp in my arm! Besides, her badge number is 666. Deep down I know she enjoys seeing my face wince in pain. Sandy is a really nice person despite her badge number... as are all the nurses they employ. It would be hard for them to keep people coming back if they weren't.
Prior to my fun at the Red Cross this morning, I worked out with Dave, Dave and Roger. Pool temp was 85.5. At least they weren't dumping hot water into the pool anymore... it was just luke-warm. Wore a drag suit for everything but the timed 400 IM.
450 Warm up
400 Free - 6:00 (5:05)
300 - 5:15 (50 Kick/50 Swim x 3)
200 IM - 3:15 (100 IM/100 Free)
100 Fly - 1:30 (1:25 Made it... with a drag suit!)
100 Free - 1:30
200 IM - 3:15 (100 IM/100 Free)
300 - 5:15 (50 Kick/50 Swim x 3)
400 IM Timed (5:28 - very close to my meet time)
4 x 50 - :45 IM Order
4 x 50 Kick - 1:00
4 x 50 - :45 IM Order
4 x 50 Kick - 1:00
4 x 50 - :45 IM Order
3 Times through
* 4 x 50 Pull - :45 Easy/Hard
* 200 Medley Relay - 3:00
Practiced some relay stuff today. This was good because my timing was way off and my dives were fairly poor on the first two . Third one was much better. Also allowed us to cool off a bit.
125 Cool down
5 x 100 @ 2:00
25 left arm, 25 right arm, 25 scull, 25 swim
5 x (4 x 25) shooters w/fins or MF @ :35-:40
1-5 = on back
6-10 = on belly
11-15 = 2 left side, 3 right side
16-20 = 360 shooter
I was confused by this but I did the shooters as 5 x (4x25) 1 Back, 2 Front, 3 Right, 4 Left, 5 360.
8 x 25 streamline glide drill, no fins @ :45
8 x 25 long breaststroke pullouts, then cruise to wall @ :45
2 x through:
3 x 100 smooth free, no breathing in or out of turns @ 1:45
4 x 25 scull + 25 kick
4 x 50 stroke drill
8 x 25 no breath DPS free @ :40
I only made it 3450 but perhaps I misread the workout.
I got to the pool early, but today I just wasn't feeling too ambitious to get myself moving. Everyone was asking about my son and what new stuff was happening. He'll be leaving the hospital here via ambulance this morning around 10:00am headed to Seattle Children's Hospital, where hopefully they can get to the bottom of this whole seizure disorder. He had 3 small "wake-up" seizures last night, which were nothing more than a jerking awake suddenly for a couple seconds, then a brief moment of crying, and that was it...back to sleep. They were about 2 hours apart, but something is still happening.
As for swimming, I had the plan of doing part/most of PWBs "Bit O' Speed" workout from his weeks workout listing, but after I got into it, I just couldn't get myself going again. Probably a lot of stuff going on at the moment in my head.
100 Kick w/ Board
100 Scull w/ paddle/buoy (this is because I was talking with person in the next lane over about my son rather than doing the normal pull part of my w/up.
200 Free Pull
PWB set: (My "Base" is 1:15/100)
3 x 200 Free Fast @ (Base - :05) 2:20 (went 2:09/2:13/2:14)
2 x 175 Free Pull EZ @ 2:40 (added :20 to above interval)
1 x 150 Free @ (Base - :05) 1:45 (went 1:43)
The set was supposed to have 4 of these 150s, and continue with more fun pain, but I wasn't feeling it, and decided to "pull the plug". PWB did say we could "modify as necessary".
10 x 50 Kick w/ board EZ @ 1:00
w/ others in lane now (prior was solo)
200 Free stretch out
3 x 200 Free Pull @ :30 rest from last person (easy/med/all-out)
went 2:35/2:22/1:59 - had to do some interesting acrobatics during the last 200 to get around some lap traffic.
No cool down.
On Saturday maybe I'll get a chance to swim with That Guy, provided I get a chance to break away from the hospital scene for a little bit. I'll try to teach him how to do some shorter rest fly sets for better 200 Fly training!!
So today must be the truly unlucky day. My elbows are killing me. Luckily, I have 5 enforced days of rest while we drive up to Tenn/Kentucky this weekend.
How can I go 100's on the 1:30 holding close to 1:20 7 days ago, and today my fastest was 1:23 on the 1:40 interval? Being old sucks. I want my young, healthy, pain free body back!!!
500 pull speed play by 50's
400 kick, 75 fast 25 easy
3 x 200 stroke/free w/30 sec rest between each
9 x 100 on 1:40, descending in groups of three AND trying to negative split
4 x 4 cycle speed play 25's
3 times thru: 200 pull (no paddles) 100 swim, 100 kick
100 cool down
Total: 4350 LCM
I remember when I was a kid, Thursday the 12th was considered "Bad Luck" (as compared to Friday the 13th?) But didn't seem like such a bad day today!
900 (100 free, 25 back, 25 breast, repeat)
800 (4 x 200, alt IM twitch & free)
700 (alt 75 swim & 75 kick)
600 (6 x 100 @ 1:20 pull)
500 (every 4th off stroke)
400 ( 8 x 50 @ :45)
300 (12 x 25 fly on :30 w/zoomers)
200 breast/free by 50's
100 IM no fly
Annie came & joined me this morning until the 600, and then she had to go - I was glad for the company, as I was at Meyers Park (no ATAC AM practices on T&Th until June, now) basically by myself. I enjoy swimming over there in the early mornings when I'm "alone" - JoAnne M is often there, the lights are all on, so it doesn't seem like the middle of the night, and the one lifeguard, Jackie, is very friendly and cheerful. Also the water is the perfect temp - a little cool when you first jump in, but then perfect for working out and working hard without getting too hot.
Happy that I am "on pace" for part of my goals for the week. Goal one: 6 x 100 @ 1:20 holding under 1:10 (did NOT do this, did an 08, 12, 15, 15, 15, 15) and 12 x 25 fly - actually did this quite well, and felt strong the whole way through - I took an extra 30 sec rest after 6 (because I could, silly!) and I almost just did a 100 warm down and got out, cause I was well after 7am at that point, but I remembered that it never takes me as long to get ready for work as I plan for, and after all, how long would another 200 take, anyways? So I did the whole thing. Would've been better if I could've started at 5:30 and done another 1000 or so, but I'm sure Terry will have us get that much in tomorrow morning! And then after morning workout, it's off to Clarksville, TN to see Eric!
Updated January 21st, 2012 at 04:12 PM by Celestial
After a very frustrating day at work and yes I actually let out a chilling scream in the afternoon. I hate when people don't listen, but amazingly after that release the idiots started listening.
500 free kick w/fins every 3rd fast
8x25@:45 shooters with fins
5x100@2:00 fly w/fins 25 rt arm/25 lt arm/25 kick/25 swim
8x25@:45 kick w/snorkle build
6x50 from dive 20 yrd sprint
Total 2500 yards
Solo at Rec (scy)
200 FR/200 BK/200 IM drill
4 x 50 kick on :60
4 x 50 FR on :45
4 x 100 FR Pull with buoy on 1:20
3 x 50 IMO (no free) on :45
3 x 100 FR Pull with buoy on 1:20
2 x 50 IMO (no BR/FR) on :45
2 x 100 FR Pull with buoy on 1:20
1 x 50 Fly :45
1 x 100 FR Pull with buoy on 1:20 (went 1:06)
100 IM for time (1:11.75)
1 Noah's Ark Pull with buoy
100 IM for time (1:12.46)
200 various w/d
(3300 yds, 60 min)
I am happy to report that we, too, received some snow last night into this morning. I can't really call it snow, more of a one inch layer of slush all around as the precipitation turned from freezing rain to sleet to snow. Two hour school delay this morning, which I was happy with (I took the extra sleep). Had a filling at the dentist this afternoon before gathering a child from school from school - he is a lap swimmer in the morning, and I went to high school with his sons.
My shoulders are feeling a bit tight today in the water, probably from practice yesterday with the kids (but maybe a tad from shoveling). I wanted to try [ame="http://www.usms.org/forums/showpost.php?p=257971&postcount=1"]Fort's Lactate Production Dropdown Super Set[/ame] but was already to tired, plus I needed to get in some 100 IM's (just 97 more for the year). I'll keep that one for next week.
Water was warm yet again (they have settled on high 84, low 85 for the winter), so that didn't help to perk me up too much. I have done this workout in the past (save the IM's), and tightened up the intervals to base+5 on the 50's and base+0 on the pulling 100's (held them all around 1:08).
Not much more to report from the water. Looks like the meet next weekend might not happen if more people don't sign up (I am really just doing 50's so it is not a big deal). I am going to make a push with our local workout group to hit the Simon's Rock meet in early March - it is ~90 minute drive and recognized, so the non-USMS (all but 3 of us) folks can try out a real meet - I am thinking I can get 4 or 5 more people interested to try it.
Have a great weekend everyone.
I got this set from Tall Paul's workout list in the forums. AZTIMM also did the same set the other day, since he swim's with Paul's group.
2 x 100 Free @ 1:30 warmup
2 x 50 Free @ :50 warmup
1 x 600 Free Pull cruise @ 8:00 (went 7:10)
1 x 100 Kick w/ board @ 2:00
:20 rest to the TOP
2 x 100 Free @ 1:20 (1:07s)
2 x 50 Free @ :50
1 x 500 Free Pull "work it" @ 6:00 (went 5:28)
1 x 100 Kick w/ board @ 2:00
:40 rest to the TOP
2 x 100 Free @ 1:15 (1:06s)
2 x 50 Free @ :45
1 x 400 Free Pull "work it" @ 5:00 (went 4:22)
1 x 100 Kick w/ board @ 2:00
1:00 rest to TOP
2 x 100 Free @ 1:10 (1:06s)
2 x 50 Free @ :45
1 x 300 IM FAST @ 4:00 (went 3:41) Very nice!
1 x 200 Kick w/ board EZ
I really enjoyed this set. It gives the right amount of pain with pleasure.
As far as my son...we're still in the hospital. He was fine all day long, and then had two more seizures this afternoon around 2:45-3:00, just of the "small" variety. Not too bad, and he's waking up and being more normal afterwards as well which is a plus. The doctor will be coming over after the clinic closes...so we'll just have to wait and see what happens. I wonder if I can postpone my house payment this month since I'm not even living in my house!!
6 x 50 fly drills
6 x 25 shooters w/fins @ :35
6 x 50 free w/paddles @ :50
6 x 25: power kick to 15 meter on belly + over kick free, no breath, to wall @ 1:00
6 x 25: 15 m "floating" shooter @ 1:00-1:15
-- float at 15 meter mark, explode into fast shooter to wall, cruise back to 15 m mark
6 x (25 "barge" kick w/fins + 50 EZ)
-- "barge" kick = hold kick board horizontally with hands and keep underwater and kick
6 x 25 free w/parachute & paddles @ 1:15
4 x 25 back shooter w/parachute & fins @ 1:25
-- parachute broke on #5 . tried to tie it, but it wouldn't hold
6 x (25 AFAP free w/fins + 75 EZ) @ 3:00
-- went low to mid 10s
-- might have done 7, lost track as I was wondering if the noodler in my lane was ever going to leave so I could do fast 50s
2 x (50 AFAP fly w/fins + 150 EZ)
-- went 23 lows
Did a longish speed workout today. Had a good chunk of time and took plenty of rest. The mix of different things made it very fun!
Read a couple interesting USAS links by email:
The Secret to a Good Kick, which has a video comparing flutter kicks:
Best Barbell Exercise:
I also read this snippet about working on your SDK. So true!
"We are frequently asked for dolphin kick training tips and ideas to improve under waters. We have found that the keys to a strong dolphin kick are core and leg strength, ankle flexibility, and executing quick, snappy kicks that finish all the way through the toes. Based on these keys, we recommend using both vertical kicking and a monofin to improve dolphin kicking.
Doing sets with a monofin will not only build strength in the appropriate core and leg muscles needed for dolphin kick, but it will also improve ankle flexibility. The key with using a monofin is to start slow and build up to larger sets as the swimmer becomes stronger.
Sample Monofin Set:
8 x 25 @ 1:30 all out kick for time"