Wednesday, April 1, 2015
Legs
Warmup your legs and walls
Main Set
4 X 300 Kick @ 5-6 minutes
#1 - sprint last 100
#2 - sprint last 150
#3 - sprint last 200
#4 - sprint 1st 200
With resistance (stretch cord or weight belt)
12 walls @ 1:00 (sprint 1st :20)
*from wall kick, with stretch cord, start with no resistance and keep high intensity as tension builds.
*BK/FL - no board, underwater
*BR - pullout + streamline kick
*FR - pretend you are a FL/BK, it will translate well.
12 X 25 on your own sendoff, leave when you are ready.
*execute 1st 15M underwater + breakout and carry speed to wall
*may add fins & paddles
Notes: Three parts to the workout, starts off with some endurance kicking, then moves into some resistance kicking, and then speed.
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