Swimming Set of the Week - November 30, 2012

Kick set this week.  Actually, it's four short kick sets...one in each stroke.

WARMUP:   400 on your own

WARMUP SET:  150
Continuous 150 kick on your back without fins.  Cycle through 6 dolphin kicks...6 flutter kicks...3 breaststroke kicks.

DOLPHIN SET:  500
Five rounds:
1 X 25 dolphin kick on your back on approx. :45 sendoff/turnaround.  Start with 4 to 5 fast underwater dolphins; finish with above-water dolphins.
1 X 75 freestyle using a 6-beat kick; start each length with at least 2 undewater dolphins.  Rest interval is approx. 20 seconds; descend time 1-5.

BACKSTROKE KICK SET:  400
16 X 25 with fins and FINIS Tempo Trainer at lowest setting (beeping 5 times per second)
Odd 25s:  Flutter kick on your back, matching your kick to the TT.  One kick = one BEEP.  This is crazy-fast kicking.
Even 25s:  Easy dolphin kick on your back; ignore the TT.

BREASTSTROKE KICK SET:  400
8 X 50 breaststroke kick with a board.  Focus on FAST HIPS and FAST FEET on the TURN.  Once your hand touches the wall, get your feet on and off the wall as quickly as possible.

FREESTYLE KICK SET:  600
4 X 100 freestyle with fins on approx. 25 seconds rest interval.  Count strokes on 1st length.  Take off one stroke each subsequent length.  E.g., 15...14...13...12 strokes on each 100.  Hold the same stroke-count pattern on each 100.

4 X 50 freestyle with fins on approx. 15 seconds rest interval.  First 50 is at your highest stroke count for both lengths.  On the second 50, take off one stroke per length.  Etc.

WARMDOWN:  200 easy pull