Wednesday, May 7, 2014
Legs
Warmup: 200 + 12 X 50 alt. K/S, S/K @ 55
Main Set
900 K/S w/ fins
50 K - 50 S
100 K - 50 S
150 K - 50 S
150 K - 50 S
100 K - 50 S
50 K - 50 S
*Kick is on back or side, swim is with 6 beat kick
6 X 150 K/S @ short rest interval
*50K/100S or alt/ 100K/50S w/ 50S/100K
9 Minute Kick As follows:
:10 Fast - :50 EZ
:20 Fast - :40 EZ
:40 Fast - :20 EZ
Notes: 1st two sections should be done with steady, consistent hard work. The last 9 minutes should be very fast. Start with :10 seconds and extend yor speed to :20 and :40 seconds. Recommendation for BR on this set, is to do eggbeater as most BR kickers don't get the HR up.
No comments:
Post a Comment