Tuesday, June 4, 2013

Tuesday, June 4, 2013

Legs!  The fast kicks are mixed in with the set, so you will have to manage your energy wisely, and plan accordingly when to use your best efforts.  Otherwise, keep moving through the set, no long changeovers between lines.

Warmup on your own: (1000-1500)

1 X 100 Kick AO @ 2:00 (get going right off the bat)

8 X 75 w/ fins and paddles @ 1:00 (25 head up Kick, use paddles as kick board, 25 FL on BK, 25 6 beat kick)

8 X 25 @ 1:00 (FL/BK, do streamlines add :30 to rest if need it, important to go all the way underwater, BR do double pullouts for distance, FR do Kick with Board)

4 X 150 S/K/S @ 2:15-30 

8 X 25 @ :30 main stroke, hold best average, should add up to fastest 200 Kick or better

8 X 75 w/ fins and paddles @ 1:00 (same as above, or go 4-6-8 kicks off each 25)

1 X 100 Kick AO, see if you can better your first time

Warmdown