Wednesday, August 13, 2014

Wednesday, August 13, 2014

Legs

Warmup: 400 + 12 X 50 alt. K/S, S/K

Main Set:

5 X 50 @ 1:00

*Sprint the first :10 seconds of every swim, ez the rest of the way

9 Minute Kick following this pattern: Odd minutes - strong and steady, good effort and tempo (HR 22-25), Even Minutes - build :30 at 80%, :20 at 90%, :10 at 100% (HR 30+)

18 X 50 Kick @ 1:00

1 EZ - 1 Fast

1 EZ - 2 Fast

1 EZ - 3 Fast

3 EZ - 1 Fast

2 EZ - 1 Fast

1 EZ - 1 Fast

9 minute Kick same as above, this round with fins

5 X 50 @ 1:00

*same as above

Notes: all the explanation you need should be in there, work hard!