Tuesday, May 5, 2015

Tuesday, May 5, 2015

Fast/EZ

Warmup for some good intensity swims

Main Set

3+ Rounds of:

3 under-over swims to mid-pool/15M mark @ 30

1 X 50 Fast @ 60

2 X 25 underwater kick @ 45

1 X 75 fast @ 60

1 X :45 second vertical kick build by :15 @ 60

1 X 100 Fast @ 60

300 EZ @ 5:00

Notes:

under-over swim = from wall sprint out to mid-pool or 15M mark, flip and sprint back on top of water

:45 vertical kick - build each :15 second by starting with hands on shoulders, then hands on head, then hands in streamline, pick up kick tempo each :15 also, take :15 and go right into your 100