Pulling and better flipturns

Oct
29

Pulling and better flipturns

Posted by Kevin Doak on Wednesday at: 11:30am (October 29th, 2008)
I took Monday off to get caught up on some work and recover from the meet and the long drive. Tuesday I did my typical 3,000 SCY and focused on some arm workouts. I did quite a few 100's pull (no kicking) with no equipment. I was surprised to see a 1:12 after my first 100 yards. I thought that was pretty quick for me. I tried harder during the 2nd one and went a 1:10. I was taking a 1:40 interval. I could tell it was a good set for me, I was breaking myself down and 30 seconds rest was just enough to recover and do it again. I'd like to learn more about the "work to rest" ratio someday. I did more 100's and got down to a 1:09 or so. I was proud of that time considering I wasn't kicking at all, even off walls. My arms were hurting by the end but I know it was beneficial. Tuesday was the first day I did half the practice freestyle. Free usually hurts my shoulder after 400 yards. This time I kept my yardage at 100 each time and took at least 30 seconds to recover. I decended a set from a 1:03 to a :57. I can really use some improvement on my freestyle! After some constructive critisism from a coach named Nadine at the masters meet this weekend I have quite a few items to work on this week. Namely, getting into a tighter ball while doing a flipturn, and not looking backwards while breathing on freestyle. I knew about the freestyle issue, its a bad habit that comes out when I swim tired. The flipturn I was pretty clueless on. I knew my flipturns weren't great but until this weekend I had no idea on how to fix them. Nadine gave me a few great tips on how to improve them. Thanks Nadine!