Vids from Sprint Workout, Thurs., Nov. 5
by, November 5th, 2009 at 08:15 PM (5097 Views)
SCY @ GMU w/Speedo & Jazz:
1 x 25 medium fast back SDK + 25 EZ
6 x 25 dolphin free*
4 x 25 burst kick**
4 x 25 dolphin breast***
* Dolphin free is where you use a dolphin kick instead of a flutter kick in free. The kick occurs when the hand enters the water. You can have a single frequency or double frequency kick. The first 3-4 I was not doing a dolphin kick but using a combo body undulation + flutter kick. This felt pretty natural, and may not be too far off my sprint freestyle, which I'm been told has some dolphin action. It certainly felt like I had more DPS. Might not be a bad way to swim a 100 free b/c I can't keep up a fast windmill for a 100.
** Burst kick = push off, streamline w/SDKs, then burst into huge overkick with feet coming completely out of the water, cruise the last 10 yards free.
*** Dolphin breast = a drill where you do an evil pull with fins. We used the fins as a "grip," and didn't do a dolphin kick with them. This forces you to concentrate on and perfect your pull without having your hips drop.
Collectively, these three mini-sets made for a great pre-sprinting warm up.
2 x (25 medium fast SDK on back + 25 EZ)
1 x 25 AFAP free + 25 EZ
1 x 100 cruiser back SDK
After Jazz & Speedo left, I did a short drill set.
4 x (3 x 50 w/fins) @ 1:00
#1 = dolphin kick on side
#2 = single arm fly drill
#3 = 25 easy speed fly + 25 DAB
10 minutes in hottub
This was a super fun practice. We spent a lot of time chatting about technique and training and drills, so also very informative. We didn't do a lot of speed work, which was good for me b/c my legs were still absolutely fried from yesterday's effort. It was more of a recovery workout actually. I had considered doing the P90X plyo video tonight, but I think it's better to wait until tomorrow. We did see the GMU college and masters coach briefly. I tried to assure him that Pete was putting in the yards, but he didn't seem to believe me ...
We took a 6 videos. The quality isn't great, but they're still informative. Here they are:
Speedo & Jazz 25 AFAP free, 2x:
[ame="http://www.youtube.com/watch?v=YRMXuyqGb9E"]YouTube- Speedo & Jazz 25 free[/ame]
[ame="http://www.youtube.com/watch?v=V6M79PXF0Fc"]YouTube- Speedo & Jazz 25 free[/ame]
Wolfy is the expert, but the things I quickly notice are: (1) Jazz is entering thumb first, especially with his left hand. (I think he's doing this intentionally to quicken his catch, but it can hurt the shoulders), (2) Pete's head position is a little high; (3) Jazz has the edge on kicking.
Speedo & Fort 25 free AFAP
(Battle of the Latent Loper and the Straight Arm/Windmiller)
[ame="http://www.youtube.com/watch?v=Mx1fKwoSkyU"]YouTube- Speedo & Fort 25 free[/ame]
My head position is way too high. I need to work more on correcting this. Part of this may be the dolphin action.
Fort SDK Shooter:
Garden variety demo shooter. Everyone should work on these in practice.
[ame="http://www.youtube.com/watch?v=D57aH4FcSAg"]YouTube- Fort SDK Shooter[/ame]
[ame="http://www.youtube.com/watch?v=mdlPcy8e_iA"]YouTube- Speedo Start[/ame]
Think you need to keep your legs together on the start!
Fort Cruising 100 Back Shooter:
This is not a fast example; my legs were too cooked for that. This is a hypoxic 100 shooter. I came up at the flags after smashing my heels on the wall getting too close the first time. Jazz said I sounded like a whale with my big exhale and inhale at the third wall and that my hypoxic work was costing me brain cells. You can see how he gets the girls.
I'd like to film a very fast 100 w/MF from underwater sometime.
Oh, and I was surprised my feet/legs were apart more than I thought ... Looks like I took 12, 12, 13, 14 kicks (but then I didn't come up at the flags on the last 25).
[ame="http://www.youtube.com/watch?v=L11nRXpMswE"]YouTube- Cruiser 100 Back Shooter[/ame]
Breakfast: smoothie with kiwi, blackberries, strawberries, blueberries, 1/2 scoop of whey protein, flax seed oil and coconut water
Snack on way to workout: balance bar and cliff shot blocks
Lunch: large salad w/lettuce, grilled chicken, tomates, peppers, parmesan cheese and flax
seeds; fruit salad with kiwi, blackberries and blueberries
Dinner: homemade mac & cheese, steamed peas & carrots
Drank Pure Sport during and after workouts again.
Will have a snack later b/c I'm still hungry and don't have She Puffery's iron discipline. Plan on a glass of chard too, as my wine fast won't begin until Nov. 13. She Puff thinks this one will be tough. I'm slightly worried that I will have trouble falling asleep without my chard fix. It's almost become part of my bedtime routine. lol
She Puff also did my hypoxic kick set from yesterday and thought it was easy, proving that she is a kick ass kicker. I have to go look at the refinements she made to my set. She really should just stop protesting and become a backstroker ...