Wednesday, August 6, 2014

Wednesday, August 6, 2014

Legs

Warmup: 400 + 12 X 50 alt. K/S, S/K

Main Set:

1 X 100 Kick @ 1:30

8 X 25 Fast @ 45

1 X 200 Kick @ 3

8 X 50 EZ/Fast

1 X 300 Kick @ 4:30

8 X 75 Fast/EZ/Fast

1 X 400 Kick @ 6

8 X 25 Fast @ 60

Notes: The 100-400 Kicks are done very strong working on maintaining a solid rythm and tempo from start to finish.  The 25's are done very fast, the extra time on the walls is meant to allow you to get a good take off from the wall and work your 1st 15M underwater and carry your speed into the swimming.  The 50's do the 2nd 25 just like the 25's except you will be going in from a ez swim and turn.  The 75's are the same theme, first and last 25 are explosive from the walls and underwater.