Tuesday, July 9, 2013

Tuesday, July 9, 2013

Legs!

Warmup on your own (1000-1500):

5 X 100 FR Kick @ 1:30-45 (fastest interval you can make)

1 X 100 K/S @ 2:00 (go for it)

1 X 50 EZ

4 X 100 @ 2:00+ (take as much time as needed to do it right)

*open turns (Square, no pushing off at angles), kick out to 15M off every wall

1 X 100 FL or BK (go for it, push the underwaters) @ 2:00

1 X 50 EZ

3 X 100 BR Kick @ ? (15R) odd 25's are horizontal egg beater, 2nd 25 is fewest kicks possible, work on getting heals back to hips, and last 25 is double pullout for distance.

1 X 100 BR Swim @ 2:00 (effort, technique, and details all have to be the same)

1 X 50 EZ

2 X 100 w/ fins @ 1:30 very strong

1 X 100 K/S w/ fins @ 2:00 go for it!

1 X 50 EZ

1 X 100 FR Kick @ 1:30-45 (same interval as first 5)

1 X 100 K/S (beat time from earlier)

Warmdown