Wednesday, May 21, 2014

Wednesday, May 21, 2014

Legs!

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

Main Set

1:00 Kick (45 Fast - 15 EZ)

2:00 Kick (90 Fast - 30 EZ)

3:00 Kick (2:15 Fast - 45 EZ)

4:00 Kick (3:00 Fast - 60 EZ)

12 X 25- 50 - 75 @ 60 (choose what apply's to your event list)

25's - underwater - best avg., may use fins

50's - 25 swim + 25 underwater

75's - alt. 50K/25S, w/ 25S/50K, if you can't make interval, chance it to 25K/50S

4:00 Kick (3:00 Fast - 60 EZ)

3:00 Kick (2:15 Fast - 45 EZ)

2:00 Kick (90 Fast - 30 EZ)

1:00 Kick (45 Fast -15 EZ)

Notes: On the 1:00-4:00 Kicks, keep track of how far you get! Try to double-triple-quadruple the distance.  For the EZ, feel free to do a U-turn to get back to the wall so you can leave on time.  For the middle part of the set, choose the 12:00 that will work what you need to work.  The 25's are pure speed, the 50's are a little more of a lung buster, while the 75's are meant to be a little more endurance.  Go straight through the set to get 32 minutes of legs!