Tuesday, April 19, 2016

Tuesday, April 19, 2016

Legs

Warmup

300 loosen

12 X 50 K/S, S/K @ 55

Main Set

400 IM Kick @ :15-30R (start on top or bottom)

4 X 25 underwater @ :45

1 X 100 swim @ 1:30 1st 75 fast, 25 EZ

300 IM Kick @ :15-30R (start on top or bottom)

3 Minutes @ 4 (3 shooters from bottom on tops and bottoms)

1 X 100 swim @ 1:30 1st 50 Fast, 50 EZ

200 IM Kick @ :15-30R (start on top or bottom)

4 X 25 underwater @ 45

1 X 100 swim @ 1:30 1st 25 Fast, 75 EZ

1 X 100 IM Kick bring it home!

Notes: there are some IM kicks, I suggest NOT using a board for the FL/BK, then using a board for the BR/FR, kick with good strong efforts, execute some good skills underwater and from the bottom of the pool, and then take that into a short amount of fast swimming. Keep it moving throughout set.