Wednesday, July 9, 2014
Legs
Warmup: 400 + 12 X 50 alt. K/S, S/K
Main Set
3 minute Kick Fast/EZ with big efforts
10 Fast - 10 EZ
10 Fast - 20 EZ
10 Fast - 30 EZ
10 Fast - 10 EZ
20 Fast -10 EZ
30 Fast - 10 EZ
6 X 100 Kick/Swim @ 1:30
3 minute Kick Fast/EZ same as above
12 X 75 w/ fins & pads @ 1:00
25 head up, 25 fl kick on bk, 25 fr w/ 6 beat kick
3 minute Kick Fast/EZ same as above
6 X 100 K/Swim @ 1:30
3 Minute kick Fast/EZ same as above
Notes: keep moving through the workout with little rest. Follow directions and work hard!
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