Good 50m Set

We did a series of 8x50's yesterday that I thought was beneficial to the 2nd half of my 100 Back. It seemed silly at first because you begin each 50 with a hard 5 second wall kick. I remember doing wall kicks as an age group swimmer. You're literally holding on to the wall and kicking toward it. It looks humorous, trust me.

So after a 5 second wall kick you do a flipturn and then kick a full 15 meters underwater, do a full speed breakout and swim fast the remaining 35 meters. The first time through the 8x50's were on the 1:00. It was really difficult to get a full 15 meters underwater after 5 seconds of hard kicking AND a flipturn. It made me feel exactly like I was coming home during the second half of my 100 Back.

This was the whole main set:

400 fin kick on 7:30
8x50's on 1:00
400 fin kick on 6:45
8x50's on :55
400 fin kick on 6:30
8x50's on :50
400 fin kick all out

By the time we got to the end, I was only getting 5 seconds rest before swimming all out again. I ended up hyper extending my ankle midway through the last 400 kick.

I've really enjoyed the all the practices Coach Sarah Volpe develops. They're always unique and never repetitive. She's done a great job this summer.