Wednesday, August 20, 2014
Legs
Warmup: 400 + 12 X 50 alt. K/S, S/K
Main Set
4 Rounds
16 X 25 Kick @ 30 Odd - Fast, Even - EZ
200 swim ez
10 X 50 Kick @ 2 Fast, 2 EZ,....
200 swim EZ
5 X 100 Kick @ 1:45 2 Fast, 1 EZ, 2 Fast
200 swim EZ
1 X 400 Kick for Time!
200 swim EZ
Notes: A progression that starts with short, managable efforts, and time to recover. Make sure you start fast and aggressive with the 25's. The set slowly extends the length of the kick and takes away your time to recover. Fight through it and put up some good kick times.
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