Wednesday, May 14, 2014
Kick Set
Warmup: 200 + 12 X 50 alt. K/S, S/K @ 55
Main Set:
3 X 100 Kick @ 1:30 or fastest interval
1 X 300 Kick @ 5:00
3 X 100 K/S @ 1:15
4 X 50 Kick @ 40 or fastest interval, no board
1 X 200 Kick @ 3:30
4 X 50 Kick/S @ 45 no board, underwater on 1st 25
4 X 25 Kick @ 30 best avg.
1 X 100 Kick @ 1:45
4 X 25 sprint swim @ 45 with emphasis on kick outs
Notes: each round starts off with a fast interval, followed by a little endurance an a little slower interval, although it should keep you honest, then finish with some fast kick/swim
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