Tuesday, May 21, 2013

Tuesday, May 21, 2013

This is a Kick Day.  The 1st 3rd is meant to be an steady aerobic effort, followed by some stroke specific kicking, and finishing with a few big efforts.  All the swimming is meant to be moderate at best.

Warmup on your own: (some ez kicking should be in store for part of it)

Part 1: short rest, steady effort!

3 X 25 @ 30 (stay under 20-22)

3 X 50 @ 50 (descend 1-3, to about 90%)

1 X 100 Swim @ 1:30

3 X 25 @ 30 (stay under 20-22)

3 X 75 @ 1:20 (descend 1-3, to about 90%)

1 X 100 Swim @ 1:30

3 X 25 @ 30 *stay under 20-22)

3 X 100 @ 1:40 (descend 1-3, to about 90%)

Part 2 (choose what fits your events best)

FL/BK: 5 X 100 @ 2:00? + 1 X 200 (set a standard of 15M, mid-pool, 8 kicks and maintain that off every wall on every swim.  Take rest as needed, Swim can be stroke specific or just FR

BR: 8 X 25 double pullouts for distance @ 1:00? + 8 X 50 @ 1:00? eggbeater on first 25, BR kick 2nd 25

FR: 12 X 50 @ 1:00 (odd - 1st 25 *deep kick, 2nd 25 high tempo, even kick 12 1/2 on front, right, left, back with no board)

*deep kick is exaggerated depth of kick, low tempo, no splash with board

Part 3 (finish with a big effort, burn the legs out)

3 X 25 Kick @ 1:00 AO

1 X 50 Kick @ 1:00 AO

1 X 75 Kick @ 1:30 AO

1 X 100 Swim

*just do it once and do it well, try to double up, and triple up your kick times from 25-75, and then see what you have left for your last 100 swim.  We are not doing it 10 times through, just do it the best you can today and do it well.