I was affected by the same symptoms but I'm not using Compiz. The
culprit was Metacity Compositing which I disabled with the command:

gconftool-2 -s '/apps/metacity/general/compositing_manager' --type bool
false

Problem solved (for me), hope that helps someone.

-- 
Alt+Tab - switching applications delay. slow
https://bugs.launchpad.net/bugs/299330
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