Tuesday, June 18, 2013
I apologize for not posting a Monday workout, I am in the middle of swim camps here at Calvin and just completely forgot. I hope you can forgive me.
Legs Today!
Warmup on your own (1000-1500):
Endurance Ladder Kick/Swim set
50 Kick - 100 Swim
75 Kick - 100 Swim
100 Kick - 100 Swim
100 Kick - 100 Swim
75 Kick - 100 Swim
50 Kick - 100 Swim
*effort on the Kick should be solid, swim, think long strokes, minimize resistance, quiet swimming.
8 X 25 Kick @ 1:00 very Fast
6 X 50 @ 1:00 (1st 25 Kick very fast, no board, 2nd 25 EZ swim)
4 X 75 Kick @ 1:30 (25 head up free kick, 25 fly kick on back, sprint 1st 12 1/2 of last 25 your stroke)
2 X 100 @ 2:00 Rest, go for it, first normal, 2nd with fins.
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