In this holiday-themed version of my favorite type of swim set, we tackle some general conditioning work and build up a ravenous appetite for the holiday feasts.
This form of set is also my favorite template for general conditioning work in the water.
In this Christmas Eve edition of the kick-swim set, I did 24x100s freestyle, swim-kick, alternating three reps at a “cruise” speed, working on proper distance per stroke, with one rep fast. Six times through.
The end results include:
- A big appetite for the competition-grade eating to come over the holiday break.
- A face that is about as red as cranberry sauce.
- And a slightly better and improved freestyle stroke.
Here is a more complete breakdown of how I did the set.
The Cranberry Face Kick and Swim Set
With Covid restrictions in place, my local swimming pool only allows for pre-registered, one-hour lap swims.
We have one hour from the time we walk out onto the pool deck, which means that by the time I stuff my swimmer’s earplugs into my ear, tie the drawstrings of my training suit, and dig my favorite swimming goggles into my face, it turns out to be a 52-55 minute swim practice.
My warm-up was done at home in the garage with a combination of jumping rope, planking (the ultimate swiss-army knife core exercise for swimmers), leg and arm swings, and some foam rolling to get the blood moving.
24×100 freestyle as 50 kick, 50 swim on 2:00
- 6x [3 cruise – 1 FAST]
- On the cruise 100s, count your strokes and work towards peak distance per stroke.
- On the fast 100s, try to maintain the intensity and RPM of your kick through the swim.
- Bring it home fast on the second 50 on the FAST 100s. With the pre-burn in your legs, it should begin to simulate the feeling of the back-half of your 100m freestyle in competition.
- 300 mix with swim fins warm-down.
- Buy extra eggnog on the way home and feast.
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