Last Swim before Vaca, Thursday, June 19
by, June 19th, 2014 at 06:37 PM (616 Views)
Swim/SCY/Solo @ Pitt
4 x 25 shooters w/fins
6 x 25 burst + cruise @ 1:00
4 x (25 AFAP from the blocks, IM order + 25 EZ)
-- about the same times as yesterday, maybe couple tenths faster in free
4 x (25 AFAP dolphin kick w/board & fins + 25 EZ) @ 1:30
-- went 10 mids
1 x 50 AFAP + 150 EZ
Then, inspired by this post: http://swimswam.com/3-ways-improve-kick/, I did a long kick set. It's not often you'll see me do 15 x 100!
3 x (5 x 100 kick w/fins) @ 2:00
-- descend ##1-4 to pretty fast, #5 = EZ
R1 = backstroke kick (1:10, 1:05, :58, :55)
R2 = flutter kick w/board (1:15, 1:10, 1:05, 1:01)
R3 = dolphin kick on back (1:12, 1:08, 1:04, 1:00, kicked through a cramp on the last one)
-- Was pretty beat after that set ...
8 x 50 DPS w/paddles
odds = back
evens = free
I can't recall the last time I've been over 4000 ... I guess when you do those longish aerobic sets, you rack up more yardage. I agree with the article that dedicated kick sets -- especially for dolphin kick -- can improve your kick. I disagree with USRPT in this regard and think that's one reason why MA has sub-par UWs. There was a recent article on Swimswam about college recruiting and it said many coaches look to see if a swimmer can hold 5 x 100 kick @ 1:30.
Very excited about the trip. We're going to start off with 5 days in Venice. We rented a flat with friends in the Rialto area. We're stating off with a brunch at the Hotel Danielli overlooking the Grand Canal. We also have a night booked with Row Venice, where you learn to row the gondolas and they take you to the non-touristy bars and restaurants. We're planning on day trips to Verona and Padua as well. No, I will NOT be swimming in the canals in Venice!