Wednesday, July 8, 2015

Wednesday, July 8, 2015

Legs

Warmup: 300 + 6 X 50 alt. K/S, S/K + 12 X 25 alt. 15M underwater/ 15M build to sprint

Main Set

6 Minute Kick

*last 20 seconds of every minute pick up tempo

7 Minute Kick

3 minutes max distance

30 EZ

2 minutes max distance

30 EZ

1 minute max distance

9 minute Kick

3 minutes - 20 vert. board, 20 ez

3 minutes - Vert. Kick 20 streamline/20shoulders

3 minutes - 20 vert. board, 20 EZ

12 Minute Kick

2 minute max distance

3 minutes - 15 second Power Blast/45 EZ

2 minute max distance

3 minutes - 15 second Power Blast/45 EZ

2 minute max distance

Notes: nice long set for the legs, Pay attention to how far you can get in the time requirement so you can reference it for future use.