Wednesday, July 2, 2014

Wednesday, July 2, 2014

Legs

Warmup: 400 + 12 X 50 alt. K/S, S/K

Main Set

6 X 100 @ 1:45 alt. ez/Fast by 25

9 minute kick/swim w/ fins

25K-75S

50K-50S

75K-25S

*kick is done on back or side

6 X 100 @ 1:45

*build by 25

9 minute kick/swim w/ fins

*25 underwater, 25 fl kick on back, 25 FR w/ 6 beat kick, 25 EZ

6 X 100 @ 2:00

25 sprint - 75 EZ

50 sprint - 50 EZ

75 sprint - 25 EZ

Notes: never have to do the same thing twice, follow the patterns, and directions, control your energy output and your speed. Work Hard!