Wednesday, Sept. 10, 2014
Legs
Warmup: 400 + 12 X 50 alt. K/S, S/K
Main Set:
1 X 400 @ 6 (kick every 4th 25)
8 X Shooter from bottom @ 1 every :20
1 X 300 @ 4:30 (kick every 3rd 25)
8 X 25 @ 60 underwater, may use fins
1 X 200 @ 3 (kick every other)
8 X 25 @ 30 hold best average
2:00 to rest and swim ez
1 X 100 @ 1:30 all out
Notes: When doing the shooters from the bottom and any time you leave the wall, don't under estimate the value of your take off position from the wall.
No comments:
Post a Comment