Thursday, May 29, 2014

Thursday, May 29, 2014

Legs

Warmup: 400 + 12 X 50 alt. K/S, S/K @ 50

Main Set

1:00 Vert. Kick + 50 Kick for time/50 EZ

2:00 Kick + 75 Kick for time/75EZ

3:00 Kick + 100 Kick for time/100EZ

4:00 Kick @ 150 Kick for time/150EZ

3:00 Kick @ 100 Kick for time/100EZ

2:00 Kick @ 75 Kick for time/75EZ

1:00 Vert. Kick + 50 kick for time/50EZ

Notes: The 1:00 Kicks are Vertical, hands on shoulders, body position at attention, no bending at the waste. The 2:00-4:00 kicks are straight kicking holding strong effort, use tempo trainer, pace or HR to keep yourself accountable, or add shoes if you want some strength.  After the 1:00-4:00 Kick, kick ez to the nearest wall and go right into a timed kick, followed by an ez swim of the same distance.