Waiting for pizza at the pickup window (Barty is on my back)
I have yet to find a kid that doesn’t like these. They come in half a dozen flavors, they are thin in consistency like milk and the protien is high quality. The protien powder in a tub by the same name is awful, it’s chalky and gritty like you’re eating a smoothie with ground up teeth in it. These premixed ones are smooth to drink and not too sweet.
1 cup frozen Blueberries, raspberries or blackberries
1 frozen banana
½ Greek God’s Honey Vanilla Yoghurt
1 scoop vanilla protein powder
½ tsp pumpkin pie spice mix
1 tsp vanilla extract
1 cup rice milk
Set 1 Teeter Totter Breaststroke R:20
200 increase dpk
300 increase dpk
400 increase dpk
300 increase dpk and shorten recovery
200 increase dpk and shorten recovery
100 power sprint
Set 2 (snork, fins)
200 Flutter Kick (on belly, flat,core and shoulders are still with no bounce, only legs moving, flip turns)
200 Skipping Stone
200 Flutter kick (turbo with 2 inch alt. hip push, one and then the other not connected, leave shoulders flat)
800 Flutter Kick 100 back/100 belly
(Turbo, 4 inch hip push connected with no pause from one push to the other, shoulders locked to hips with abs.)
Set 3 (fins)
8X100 Skipping Stone
10x50 Skipping stone Fly
Big mug or tall glass Almond Milk warmed so everything mixes well into it.
3/4 tsp Ginger Powder (not fresh for this one)
1 tsp Turmeric
1.5 tsp Cinnamon (Ceylon also called Mexican or Madagascar Cinnamon)
Heaping tsp Coconut Oil or tsp Walnut oil
Maple Syrup To Taste
Set 1 fins (kickboard and snorkel optional)
Flutter kick max effort rest:15 for all
50 100 150 200 250 300 250 200 150 100 50
Set 2 No fins max kick Freestyle 10x75 freestyle max kick R:10
Set 2 sans fins, Max out kick, Pull 25 EZ/25 Mod.
10X 100 Alt. 50 Free/50 Back
Half a Cucumber or 2-3 baby Cyooks
Handful Baby Kale
Handful Baby Spinach
2 Stalks Celery with the leafy parts and all
2 cups pressed apple juice
Blend until smooth
Juice from half a lemon or if you're feeling fancy, grate half a frozen lemon peel and all
When you're doing a Free Kick Set are speedily gliding down the lane like the mermaid you know you are (spish spish spish) or are you really sweating under your cap (THUNK THUNK THUNK) wishing the set was over? Hey I understand thumping air into the water feels powerful, it just isn't fast. When we pound air into the water we decrease the water density around our legs decreasing the propulsion we get from kicking. It's a lot of work for a little pay off. To change this and get your legs more in line, lose some of the bend in your knees until just the soles of your feet are breaking the surface of the water (not seeking perfection on this one.) Once you hit the right kick height for, you, you'll instantly speed up....aaaand shortly after that your quads will start burning.
C'est la vie
On a side note, if you sneak up behind one of your lane mates and thump air into the water with one hand it sounds like something really big just got in the water. Use discretion when using this in a lake, it sounds like a Grizzly Bear just cannon balled into the water behind you. If they're not facing the beach you might be shocked at how far they swim before they even start to slow down. Safety first!
Elements Of A Great Flutter Kick (Part 1)
It sounds simple but I see a lot of one beat kicking out there. It's like saying you want to win a drag race and then ripping a couple tires off your car,"Just 'Cuz!" It doesn't make sense and it leads people to believe you aren't really serious about swimming. You want your Coach's attention? Look serious!
Your kick should be fast always. Wether it's your warm up, during kick sets, coming back to the wall after a practice turn or messing around with your friends at the water park you should kick fast. Every time you kick slow you teach your big quads and hams that slow is super cool and they can take it easy if they want. If they learn to always go fast you have one less thing to think about, one less decision to make and they can go on auto pilot in the one ON position. Do you want soft quads that like to lay on the couch eating 'Ritos, watching cartoons all day or tenacioius little 'never say die' kicking machines?
If you need to adjust your speed change the speed and power of your pull. This will also free up your brain for other things and leave you feeling a little calmer (and less winded.) The good news is after awhile that warm burn goes away and you can motor up and down the lane easy peasy while telling your bestie what you did over the weekend. Then you can start wearing kick socks :)