Wednesday, August 27, 2014

Wednesday, August 27, 2014

Legs

Warmup: 400 + 12 X 50 K/S, S/K

Main Set

3 X 100 @ 1:30 (1st 25 underwater)

3 X 50 @ 50 (1st 25 underwater)

3 X 25 @ 45 (underwater)

25 minute kick as follows:

1:00 - deep Kick, no splash

2:00 - Vertical Board every other :15

3:00 - Shooters from bottom (3 every :20 seconds)

4:00 - Kick for distance, strong, steady, no buddy kicking

5:00 Fast EZ (2 X 10F/20E, 3 X 20F/20E, 1 X 40F/20EZ, 1 X 60F)

*then returen back to the 4-3-2-1 and follow same directions

3 X 25 @ 45 (underwater)

3 X 50 @ 50 (1st 25 underwater)

3 X 100 @ 1:30 1st 25 underwater)

Notes: work on underwater kicking on the first and last sets.  The middle set is a straight 25 minutes with no breaks.  Follow the instructions by the minutes.  The 5 minute Fast EZ progression add's up to 5 minutes.  Vertical Board is kicking with the board so that is is perpendicular to the bottom, you won't go very far:)