Minnow workout: the zen of swimming

This is a short workout designed to perfect an effortless technique -- to reach the zen of effortless perfection, what the Japanese call shibumi. Throughout the workout, be consciously aware of what you are doing in the water.

1. Warm-up

• 3 x 100, 30 seconds rest between 100's
  • find your balance; lean your upper body into the water, which will lift your legs so your are perfectly streamlined in the water

2. Reaching perfection set

• 6 x 50, 30 seconds between 50's
  • find your streamline; keep a narrow profile by squeezing your biceps right above your ears (not over them) when kicking off the wall
• 6 x 25 free, fly, or back, 30 seconds between 25's
  • find your forearms; do all six 25's with your fists closed, which will force you to use your forearms to get motion and save your shoulders
• 10 x 75 freestyle swim; 30 seconds between 75's
  • find your pace; count your strokes to get a good idea what your tempo is; try to use the same number of strokes per 25 throughout all ten 75's

4. Zen set / warm-down

• 3 x 50; rest 30 seconds between 50's
  • practice shibumi (focus on maintaining smooth, effortless technique as much as possible)