Set of the Week
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Swimming Set of the Week - March 2, 2012

Posted by Barbara Hummel on Mar 02, 2012 12:44AM (5,447 views)

Speedwork this week, including some kicking speedwork.

WARMUP:  600
400 choice + 200 kick

MAIN SET:  2200
Five times through:
1 X 75 kick on 1:30 or 1:40; middle 25 is FAST
1 X 50 kick on 1:00 or 1:10; first half of each length is FAST
1 X 25 kick on :30 or :35; entire 25 is FAST
To kick this up a notch, put on some fins and use a FINIS Tempo Trainer on the last two rounds.  Set the Tempo Trainer at :20 (five beeps per second) and flutter-kick to the beep on each of the FAST lengths.  Yes, this is crazy-fast kicking.

50 easy recovery

Four times through:
1 X 25 FAST
1 X 50 easy recovery
1 X 75 FAST
1 X 100 easy recovery
There are no sendoffs on this part of the set.  After each 25 and 75, pause long enough to get your time, then push off and start your recovery swim.  If you're swimming with a group, have everyone re-group and start the fast swims together.  

Finish with:
16 X 25 
Odd 25s:  Freestyle, breathing just twice per length
Even 25s:  Breaststroke with a double underwater pullout
Use a 40-second sendoff on the first 8 X 25.  Drop it to 35 seconds on the second 8 X 25.

WARMDOWN:  200 easy gives you 3000


Tags flutter kick, Finis, kick, swim training, speed work, Tempo Trainer


Responses

Responded Mar 02, 2012 01:44PM

Barbara.. is it really possible this 5 kicks per second... when I do it with my hands in the air it is already utmost quick movements... I will give it a try (without the tempo trainer). Thank you again!
Responded Mar 02, 2012 03:34PM

It really is possible, and a wild ride. Glenn...we gotta catch this on video!
Responded Mar 02, 2012 03:46PM

Just remember Barbara... I do the filming. Start practicing! ;)
Responded Mar 02, 2012 03:50PM

I'm ready ;)
Responded Mar 02, 2012 11:33PM

Well, I'll follow you both from a distance... and hopefully I will be able to see this on my computer.
Tried this morning with the burner fins... no way ... maybe 2 kicks per second. Looking forward to see the swiftness of Barbara's feet!! .. !!

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