Wednesday, April 30, 2014

Wednesday, April 30, 2014

Legs

Warmup: 5 minutes of med balls + 200 EZ + 12 X 50 @ 55 alt. K/S, S/K

Main Set

4 X 25 Kick @ 30 Very Fast (w/ or w/o board, underwater?)

4 X 50 Kick @ 45-55 w/ board FL or FR

4 X 75 Swim @ 1:15 (1st 25 AO, emphasis on wall + underwater, last 50 EZ

4 X 25 @ 30 Very Fast (2/ or w/o board, underwater?)

4 X 75 Kick @ 1:05-15 w/ board FL/ or FR

3 X 100 Swim @ 1:15 (1st 50 AO, emphasis on walls + underwaters, last 50 EZ

4 X 25 Kick @ 30 Very Fast (w/ or w/o board, underwater?)

4 X 100 Kick @ 1:30-45 w/ board FL or FR

2 X 200 Swim @ 3:00 (1st 100 AO, emphasis on walls + underwater, last 100 EZ)

Warmdown

Notes:

4 X 25 are very fast, FL and BK should do underwater, they are with low rest and are meant to be fast and get the HR way up. The 4 X 50-100's are meant to be more endurance, I want you to use a board so you can breath, and make the fastest interval you can make.  The 4 X 75-200 are meant to combine a really good effort off the walls and carry it into some strokes, along with time to loosen up before the next round.