Wednesday, July 30, 2014
Legs
Warmup: 400 + 12 X 50 alt. K/S, S/K
Main Set
4 rounds of 8 X 50's:
Odd - Descend 1-3-5-7 by :03 seconds each @ 60
Even:
#2 - 2 X 25 @ 45 underwater
#4 - Vertical Kick - 4 - 6 second bursts w/ hands in streamline on :15
#6 - horizontal eggbeater w/ kick board or paddles as kick board @ 90
#8 - :10 second burst of power, how far can you get, your choice of kick and equipment, kick the rest ez
swim and EZ 100-200 between each round
Notes: Follow directions, make sure you know what is coming up next, and work hard! This will touch on several keys to good kicking.
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