Wednesday, March 25, 2015

Wednesday, March 25, 2015

Legs/Walls!!!

Warmup to use your legs:

Main Set

6 X 100 Kick @ 1:30-2:00, descend 1-3, 4-6, choice of stroke and method of kicking

6 Minute Kick - using vertical board/wall as resistance (try shoes?)

20AO/40EZ

30AO/30EZ

40AO/20EZ

8 walls @ 30-45 seconds (minimum 15M underwater, BR=double pullouts)

6 Minute Vertical Kick/Shooters

*on 60's to :06 seconds AO, hands in streamline position

*on 30's - 3 shooters from bottom

8 walls from running dive @ your own sendoff

*enter water faster and keep speed

4 X 25 + 3 X 50 + 2 X 75 + 1 X 100 swim @ own sendoff

*take as much time as you need so you can make EVERY wall done the right way.

Notes: Great 30-40 minutes of legs and walls. Every time you push off the wall, enter the water from a dive, or come out of a turn, do it very intentionally so you get better. Nobody brags about how far they swam. Freestylers need to work their walls too!

Tomorrow = Aerobic Endurance

Friday = Challenge Day