Page 1 of 9 12345 ... LastLast
Results 1 to 20 of 162

Thread: Help! My SDK is Horrible!

  1. #1
    Very Active Member
    Join Date
    Feb 2005
    Location
    Texas
    Posts
    7,720
    Blog Entries
    1181

    Help! My SDK is Horrible!

    SDK stands for Streamlined Dolphin Kick
    some people call them "underwaters"

    Swimmers use SDK in sprints, 50's, 100's & 200's
    free, fly, back and IMs

    for several years we've had the

    "Help my flutter kick is horrible" thread

    It's time for a thread to help people improve their SDK


    This is the thread for people who want to improve their SDKs

    here's what excellent SDK technique looks like

    crocker 100 fl http://www.youtube.com/watch?v=Ym_ks0aHkCE

    phelps 200 fl http://www.youtube.com/watch?v=XlXuJP_9DjA&NR

    phelps 200 fr http://www.youtube.com/watch?v=fxKwi341UAs
    http://www.youtube.com/watch?v=r4BYPrO8aG0

    phelps 200 IM WR Undderwater POV http://www.youtube.com/watch?v=y0cWLZ2bsOc&NR=1

    Lochte 200 bk http://www.youtube.com/watch?v=xETC2p461o8

    2004 olympics 100 bk http://www.youtube.com/watch?v=NhPYeVfBfKk

    coughlin 100 free http://www.youtube.com/watch?v=ARxQg4NUn4s

    coughlin 100 fl http://www.youtube.com/watch?v=u3cXB2JpFAE

    50 back worlds http://www.youtube.com/watch?v=YrsVG1r6N0E

    100 bk scm lockte WR http://www.youtube.com/watch?v=ytawE099E8U

    Klim http://www.youtube.com/watch?v=q_wbOGDdJGo

    thorpe http://www.youtube.com/watch?v=TbOb6ApepqU


    Here's how you improve your SDK

    1) test your SDK and find out where you are
    get timed for
    + 15 meters or yards from a dive
    + 25 Y/M from a dive and
    + 50 Y/M from a dive
    report your results here

    2) Experiment to figure out which SDK feels best for you
    back, belly or side

    3) Experiment to figure out how many SDK's you should take off your starts and turns in races for free, back, & fly

    4) train to perfect your SDK technique
    streamline and kicking motion

    5) train to perfect your conditioning and mental toughness
    do very fast SDKs for speed
    do 25's 50, 75, 100, 150, & 200 kicks wher eyou improve conditioning

    6) train to increase your strenth and power
    legs and core work, weight training pilates exercises

    7) train to increase flexiblity
    streamline and ankles

    8) be consistent and patient, stick with it for at least 3 or 6 months

    9) retest and track your improvement

    10) do the experiment again
    as your SDK improves you can take more SDKs in your races

    11) remember to keep up your SDK speed training as you taper and prepare to race


    good luck
    hope you SDK Faster Faster
    report your progress
    contribute and encourage

    Ande

    there some people who SDK doesn't work for
    they can't get the technique down or
    don't have flexible ankles and feet
    be slow to put yourself in this category without making a sincere effort to improve your SDK
    Last edited by ande; February 23rd, 2008 at 07:40 PM.

  2. #2
    Active Member kizzi77's Avatar
    Join Date
    Feb 2008
    Location
    cookeville, TN
    Posts
    44

    Re: Help! My SDK is Horrible!

    I've found mine is fastest on my side. I usually take about 4-5 on free before switching to flutter kick and starting my pull. On back it's about 5-6, and fly it ranges with my amount of fatigue from 7-8 down to 4-5. But if i get too much on my stomach or back i will pop up early. and I HATE that feeling of awkwardly starting strokes early because you are on the surface.

  3. #3
    CreamPuff
    Guest

    Re: Help! My SDK is Horrible!

    Thanks Ande. The links are great too. Gotta start somewhere.

  4. #4
    Very Active Member Chris Stevenson's Avatar
    Join Date
    Jun 2007
    Location
    Richmond, VA
    Posts
    3,973
    Blog Entries
    1217

    Re: Help! My SDK is Horrible!

    Nice collection of tips and links, Ande.

    I might add that I believe my own SDK has benefited from core work (I like Pilates) and stretching/flexibility exercises. I also believe those things help swimming (and general health/fitness), so no reason not to try them. A little time spent on them goes a long way, I think.


  5. #5
    Very Active Member rtodd's Avatar
    Join Date
    Oct 2005
    Location
    Long Island, NY
    Posts
    1,272

    Re: Help! My SDK is Horrible!

    Two more:

    Phelps 200 free WR
    http://www.youtube.com/watch?v=r4BYP...eature=related

    Klim
    http://www.youtube.com/watch?v=q_wbOGDdJGo

    On a different note....look how fast Klim can get is feet over and to the wall compared to the swimmer next to him. There is definately time to be gained in this.

  6. #6
    Very Active Member
    Join Date
    Feb 2005
    Location
    Texas
    Posts
    7,720
    Blog Entries
    1181

    Re: Help! My SDK is Horrible!

    thanks guys
    I added a few more points and links thanks to y'all

    ande

  7. #7
    Very Active Member geochuck's Avatar
    Join Date
    Jul 2004
    Location
    Vancouver British Columbia Canada
    Posts
    6,499

    Re: Help! My SDK is Horrible!

    No comments from me, other than watching Klim's SDK 6, 7 maybe 8 beats then quick change to flutter, in his 50 m free swim.
    Last edited by geochuck; February 23rd, 2008 at 06:25 PM.
    Keep it simple
    George Park

    New Bottom Line Pricing http://www.swimdownhill.com

  8. #8
    Very Active Member Donna's Avatar
    Join Date
    Feb 2005
    Location
    Fleming, GA
    Posts
    722
    Blog Entries
    1669

    Re: Help! My SDK is Horrible!

    Yesterday at our teams stroke and turn clinic we worked some on the SDK. I really need to work on this more, but I also have to build up my lung capacity to be able to do this in a race too.

  9. #9
    Very Active Member
    Join Date
    May 2007
    Location
    Taiwan
    Posts
    521

    Re: Help! My SDK is Horrible!

    Quote Originally Posted by ande View Post
    Here's how you improve your SDK

    1) test your SDK and find out where you are
    get timed for
    + 15 meters or yards from a dive
    + 25 Y/M from a dive and
    + 50 Y/M from a dive
    report your results here

    Ok, here goes.

    25M SDK
    Feb 24, 2008 18.89 (regular suit, push off side)

    Now I am figuring if I took a dive off the side, I could, maybe, take another second and a half off that time and it would start looking semi respectable.

    When I started timing myself for 25M SDK 8 months ago I went 25.84.

    How close should your SDK time be to your flat out, above water sprint time before you start usiing it as a race tactic?

    Syd

  10. #10
    Very Active Member Chris Stevenson's Avatar
    Join Date
    Jun 2007
    Location
    Richmond, VA
    Posts
    3,973
    Blog Entries
    1217

    Re: Help! My SDK is Horrible!

    Quote Originally Posted by Syd View Post
    How close should your SDK time be to your flat out, above water sprint time before you start usiing it as a race tactic?
    I think Richard Abrahams had the good idea of timing yourself to the 15m mark with various numbers of kicks. As your SDK gets faster, you can probably add more kicks. Try it both from a start and a push.

    My 25 SDK time on my back is about the same as my above water time in backstroke, maybe faster. The same is true of a 50 SCY. Just remember, though, that it is more tiring than regular swimming (plus no air). So in a 50 back I'll go to 15m on both walls (10 kicks off the start, 12 off the turn); in 100 back I'll take fewer kicks (8-9/wall, 10 on the start) and in the 200 back fewer still (5-7, 10 on the start).

    When you push off or dive, you are travelling faster than at any other time in your race. The key is to use underwater SDK to maintain that speed as long as possible. Ideally you break out when your speed slows to regular swimming speed. To use a cycling analogy: you might push a big gear on a downhill and try to stay in that gear as long as possible on the flat (even though it is a little more tiring) to maintain momentum, until you shift down when you slow to regular cruising speed.

    So even if your SDK is slower OVER A WHOLE 25 than your regular swim, a few SDKs might be fine because you use them to "stretch out" the push/dive. A good streamline is critical: you need the flexibility and core strength to do SDKs while maintaining a tight streamline.

    The optimum number of kicks will probably also depend on the stroke. I take fewer kicks in free and fly than in back because those strokes are faster in the open water (and I am also less comfortable doing SDKs on my front or side).

    In a recent masters meet, there was a young stud in a 200 fly who was taking 8-10 kicks off each wall. I would totally blow up if I tried that; my current race strategy is 5 kicks off the walls on the first 100 and 4 kicks on the second. In a 100 fly I'm working on 6-7 kicks off the walls for the moment.

    I'm saying all this to give you a feel for the kinds of considerations involved in the choice; I hope it helps!

    Chris

  11. #11
    Very Active Member
    Join Date
    May 2007
    Location
    Taiwan
    Posts
    521

    Re: Help! My SDK is Horrible!

    Quote Originally Posted by Chris Stevenson View Post
    I'm saying all this to give you a feel for the kinds of considerations involved in the choice; I hope it helps!

    Chris
    Thanks Chris! That helps a lot.

    About 6 weeks ago I did a set of 8 x 25m ALL OUT for time. On the first I did 8 SDK's, on the second 7, on the third 6, etc, etc until on the last I did none. I found that I was fastest with only one or two SDk's. Anything more and my times started to drop off.

    To be honest I am still not happy with my SDK rhythm. I haven't quite found it yet. Somedays it seems to be there and other days...well, I just feel like a sewing machine in the water. Sometimes I up the frequency of the kicks and other times I go for more languid, powerful strokes. I am just playing around trying to find my sweet spot.

    Encouragingly, I have improved with practice. I think with stronger abdominal and lower back muscles I can go even faster. I am trying to get to the gym three times a week now.

    Syd

  12. #12
    Very Active Member
    Join Date
    Feb 2005
    Location
    Texas
    Posts
    7,720
    Blog Entries
    1181

    Re: Help! My SDK is Horrible!

    hey syd,

    congratulations you've made some dramatic improvements
    it's quite a feat to go from 25 to 18

    I suggest you time the SDK from a dive
    wearing a racing suit

    I agree with what Chris wrote

    use your SDK off the start to stretch out your glide

    If you're not that fast take a few, take more as you get faster

    Do small fast kicks like crocker, that way if your technique or timing is off they won't slow you down as much as SDK's with more amplitude

    Tight streamline is critical
    (proper head position and body alignment)
    (do it like phelps and crocker)

    the faster your SDK is
    the better
    do 15 & 25 sprints in all the strokes you swim

    the ideal goal is to train to the point where
    your SDK as fast as your freestyle

    my 25 SDK is
    faster than my backstroke
    close to even with my fly and
    slower than my free


    Quote Originally Posted by Syd View Post
    Ok, here goes.

    25M SDK
    Feb 24, 2008 18.89 (regular suit, push off side)

    Now I am figuring if I took a dive off the side, I could, maybe, take another second and a half off that time and it would start looking semi respectable.

    When I started timing myself for 25M SDK 8 months ago I went 25.84.

    How close should your SDK time be to your flat out, above water sprint time before you start using it as a race tactic?

    Syd

  13. #13
    Very Active Member geochuck's Avatar
    Join Date
    Jul 2004
    Location
    Vancouver British Columbia Canada
    Posts
    6,499

    Re: Help! My SDK is Horrible!

    It does get better. When we made the transition from butterfrog with a regular breaststroke kick. It was I great pull and into the fly. Then when we started with dolphin kick it was I great pull and one fish tail kick right into the fly with a single fish tail kick which the name changed to a dolphin click. We soon started doing two dolphin clicks in our regular fly. Then it was off the dive and turns 1 great pull, the two hands at the side and 2 dolpins. This stayed for about a year or two then someone started doing 3 kicks and into the stroke. The greatest change came came when some one started leaving the arms out front in streamline and dolphin kicking. It was found the body travels very fast using a dolphin kick as you come off a dive or turn. Then some one started using it while doing crawl.

    I only do 3 dolphin kicks when I come off a dive or turn. Maybe I will increase this.
    Keep it simple
    George Park

    New Bottom Line Pricing http://www.swimdownhill.com

  14. #14
    Very Active Member
    Join Date
    Feb 2005
    Location
    Texas
    Posts
    7,720
    Blog Entries
    1181

    Re: Help! My SDK is Horrible!

    OK, I'm going to participate in my own program

    I'm going to continue training to improve my SDK speed and
    start testing and reporting the results here
    at least once a week
    from now till Nationals

    today I did a 25 SCY sdk
    roll start
    off bulkhead but not blocks
    went 10.49

    Ande's SDK chart

    9 04/28
    8 04/21
    7 04/14
    6 04/07
    5 03/31
    4 03/24
    3 03/17
    2 03/10
    1 03/03
    0 02/25 10.49

    START YOUR CHART

  15. #15
    Very Active Member
    Join Date
    Feb 2005
    Location
    Texas
    Posts
    7,720
    Blog Entries
    1181

    Re: Help! My SDK is Horrible!

    any one else working on their SDK
    got any results

    ande

    Quote Originally Posted by ande View Post
    OK, I'm going to participate in my own program

    I'm going to continue training to improve my SDK speed and
    start testing and reporting the results here
    at least once a week
    from now till Nationals

    today I did a 25 SCY sdk
    roll start
    off bulkhead but not blocks
    went 10.49

    Ande's SDK chart

    9 04/28
    8 04/21
    7 04/14
    6 04/07
    5 03/31
    4 03/24
    3 03/17
    2 03/10
    1 03/03
    0 02/25 10.49

    START YOUR CHART

  16. #16
    Very Active Member rtodd's Avatar
    Join Date
    Oct 2005
    Location
    Long Island, NY
    Posts
    1,272

    Re: Help! My SDK is Horrible!

    On a Flowcast interview Ricky Berens said that Hill Taylor SDK'd a 50 LCM in 25.2.....all underwater.

  17. #17
    Very Active Member Thrashing Slug's Avatar
    Join Date
    May 2006
    Location
    Olympia, WA
    Posts
    393
    Blog Entries
    2

    Re: Help! My SDK is Horrible!

    What is a roll start?

    I should do this. I have absolutely no idea what I could SDK without fins. It can't posibly be as bad as my flutter kick, so what the hell. I will try to get someone to time me.
    -
    "The consciousness of self is the greatest hindrance to the proper execution of all physical action." -- Bruce Lee

  18. #18
    Very Active Member
    Join Date
    Feb 2005
    Location
    Texas
    Posts
    7,720
    Blog Entries
    1181

    Re: Help! My SDK is Horrible!

    he was incorrect
    taylor went 24.20, then got DQed because it ws a 50 bk

    ande
    Quote Originally Posted by rtodd View Post
    On a Flowcast interview Ricky Berens said that Hill Taylor SDK'd a 50 LCM in 25.2.....all underwater.

  19. #19
    Very Active Member rtodd's Avatar
    Join Date
    Oct 2005
    Location
    Long Island, NY
    Posts
    1,272

    Re: Help! My SDK is Horrible!

    insane

  20. #20
    Very Active Member Big AL's Avatar
    Join Date
    Mar 2008
    Location
    Tucson, AZ
    Posts
    124

    Re: Help! My SDK is Horrible!

    Maybe in another life.

    My back is soooo bad I can hardly do slow undulating SDK off my turns without throwing out my back. Short bursts really hurt. Usually I am forced to drag my legs because using them causes shooting pains of fire... then they go numb if I keep it up and I can't use them at all.

Page 1 of 9 12345 ... LastLast

Tags for this Thread

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •