Wednesday, June 4, 2014

Wednesday, June 4, 2014

*sorry for not posting Mon-Tues, I was out of town.

Legs!!

Warmup: 400 + 12 X 50 alt. K/S, S/K

Main Set:

3 X 200 Kick @ 3:30

2 X 200 Kick no board @ 4:00 (alt. 25 underwater/25 on BK)

1 X 200 Kick for time @ 3:00

1 X 200 EZ @ 4:00

3 X 100 Kick @ 1:40

2 X 100 Kick no board @ 2:00 (alt. 25 underwater/25 on BK)

1 X 100 Kick for Time @ 1:30

1 X 100 EZ @ 2:00

3 X 50 Kick @ 50

2 X 50 Kick no board @ 60 (25 underwater/25 on BK)

1 X 50 Kick for Time

50 EZ

Notes: The 1st 3 reps of 200's, 100's and 50's are meant to be done really strong, with short rest, so adjust sendoff as needed, the 2 reps of 200's, 100's and 50's have some underwater kicking and I have given you some more rest to accomodate the oxygen debt, and the last 200, 100, and 50 are meant to be very quick!