Set of the Week - September 14, 2007

Here is a breaststroke kick/swim set that helps you explore how high a stroke rate you can handle without losing your connection to the water.

You'll need a Tempo Trainer to do this set.

Before you start the set, try a few lengths of breast kick on your back with the Tempo Trainer set at an easy, comfortable rate. For some swimmers, this might be 1.7; for others it might be 1.8 or higher. Find a rate that lets you finish your kick and hold your streamline for a reasonable amount of glide. Once you find this rate, you're ready to begin the set.

The idea is to do a 100 of breast kick with the TT set at a comfortable rate, then immediately go into a 50 of breaststroke while maintaining the same rate. Some of the kicking will be on your back with arms in streamline. Some of the kicking will be on your stomach with hands extended and thumbs locked.

As the set progresses, you'll be kicking and swimming at a faster and faster stroke rate. Try to determine which rate feels best and gives you the best payback in terms of your speed.

6 X 150 on a sendoff that gives you 30 to 45 seconds rest
Odds: 100 breast kick on your stomach with hands in thumb lock + 50 breast
Evens: 100 breast kick on your back + 50 breast
#1 and #2: Tempo Trainer set at original, comfortable rate
#3 and #4: increase the TT rate by .1 second (e.g., if you started at 1.7, take it to 1.6)
#5 and #6: increase the TT rate by another .1 second

100 EZ recovery

Increase the TT rate by another .1 second, then:
4 X 75 on a sendoff that gives approximately 20 seconds rest
Odds: 50 breast kick on your stomach with hands in thumb lock + 25 breast
Evens: 50 breast kick on your back + 25 breast