Wednesday, July 16, 2014

Wednesday, July 16, 2014

Legs

Warmup: 400 + 12 X 50 alt. K/S, S/K

Main Set:

Rounds of 4 Minutes:

1st Minute - 45 seconds as far as you can go, :15 sec. ez to closest wall

2nd Minute - 2 X 25's underwater @ 30

3rd Minute  - 1 X 25 Kick w/ vertical board

4th Minute - 30 second vertical Kick all out, hold 10 lb. dumbell if you want, :30 to get ready for next round

1 round

1 X 100 EZ swim @ 2:00

2 rounds straight through

1 X 200 EZ swim @ 3:00

3 rounds straight through

1 X 300 EZ @ 5:00

1 round

Notes: A little different style of set.  you will go 4, 8, 12 minutes of kicking with an ez swim in between followed by 1 last round, all kicks are to be done fast, best effort.