March 22, 2016

March 22, 2016

Legs

Warmup

300 loosen

12 X 50 alt. K/S, S/K @ 55 (kick gets faster in groups of 4)

Main Set

Part I (sustained effort)

8:00 Kick building by minute (pick up effort at :20/:40, reset at :60)

2:00 to prepare

Part II (Fast/timed kicks)

4 X 100 Kick @ 2:00 best average

2:00 to prepare

Part III (specialty Kicking)

Choose One:

BR: 12 X 25 @ 45 progession

#1 - :10 kick against wall (no breath) + pullout + EZ swim

#2 - underwater streamline kick for time

#3 - Egg beater w/ board

#4 - *do 50 BR kick for time, go right into #1

FL/BK: 

12 X 25 @ 45 (underwater)

4 from wall, 4 from dive, 4 w/ fins

FR:

3 X [3 X 25 + 50 @ 45]

25's = all out - flip board to vertical from flags into wall

50's = timed

Notes: 30 minutes - starts with sustained effort, HR will be between 25-30+, Part II - hold yourself accountable and get some good 100's in and then finish with some specialty work