Here’s a short kick/swim set that will get your heart rate going. You can drop this in at just about any point during a longer workout.
If you don’t have a Tempo Trainer, just make sure you are kicking CRAZY FAST (5 beats per second). Keep the kick tiny and swift.
If you are using a Tempo Trainer, ignore it during the even (build) lengths.
On the build lengths, pick a single focus point/technique point that you want to work on. Some ideas would be: extending front to back on each stroke, even as you build to race pace… keeping one goggle in during the breath… practicing your race-day breathing pattern for the 50 free… breaking out at a low angle… touching the wall with your fingertips and with head and eyes down.
20 X 25 with fins on 25-second sendoff (or whatever gives you only 5 to 7 seconds rest)
Odds: Flutter kick on your back with Tempo Trainer at its lowest setting (.20 or 5 beats per second)
Evens: Build freestyle