Wednesday, May 6, 2015

Wednesday, May 6, 2015

Legs

Warmup your legs on land and in the water.

Main Set

6 X 25 Kick @ 30 Sprint to mid pool

2 X 100 Kick/Swim @ 1:30

6 X 25 Kick @ 30 sprint to mid pool

3:00 Kick build effort by :45 chunks, last :45 is moving! Note how far you get

6 X 25 Kick @ 45 last half against vertical board

2 X 100 Kick/Swim @ 1:30

6 X 25 Kick @ 45 last half against vertical board

3:00 Kick, neg. split, last 90 seconds moving! Note how far you get

6 X 25 Kick @ 30 sprint, hold best avg.

2 X 100 Kick/Swim @ 1:30

6 X 25 Kick @ 30 sprint, hold best avg.

3:00 Kick, go for 3 Minute personal best, how far can you get?

Notes: this is divided into 3 12 minute sets. The last part of each set is a 3 minute kick, note how far you can kick in 3:00, which is a little different than a particular distance for time.