Swimming Set of the Week - October 21, 2008

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