Tuesday, May 10, 2016

Tuesday, May 10, 2016

Legs/Skills

Warmup

300 Loosen

6 X 50 alt. K/S, S/K @ 55

6 X 25 Working on walls and breakouts

Main Set

12 X 25 @ :30R

*underwater Kicking

#1 - all the way, #2 - to 15M, #3 - include 3 strokes out of streamline, #4 - pull it all together with full 25

1 X 300 Kick with good effort

12 X turn + streamline @ whatever you need

#1-2: :10 kick against wall, spin, + 15M off wall

#3-4: 15M in and 15M out from wall

3 X 100 Kick @ 1:30 hold best

2 X 25 @ ?

2 X 50 @ ?

2 X 75 @ ?

*choose sendoff that allows you to perform skills correctly (turns, take off position, path to the surface, break out)

Notes: there are a couple kicks that will get the heart rate up, and being underwater does the same, but make sure you step back and make sure the quality of the skills are being worked on. Underwater swimming is a skill and there is an art to it, it is not something you can just try harder at all the time.