Tuesday, May 24, 2016

Tuesday, May 24, 2016

Legs/Skills

Warmup

300 loosen

4 X 25 Kick w/ vert. board

4 X 25 Kick desc. 1-4 normal board

4 X 25 underwater to 15M

Main Set

4 rounds of:

2 X 25 Kick @ 25 at 90%

1 X 50 @ 70 1st 25 at 90% underwater to 15M, 2nd 25 EZ

15 minute Kick Progression

5 minutes building by :15, reset after every minute

*:15 at 80%, :15 at 90%, :15 at 95%, :15 @ 100%

5 Minutes Fast/EZ follwing this pattern

:20Fast/:40EZ, 30/30, 30/30, 40/20, 40/20

5 Minutes Fast/EZ alt. w/ and w/o resistance as follows:

*:15Fast (normal board), :15EZ, :15Fast (Vert. Board), :15EZ

4 rounds of:

3 X 25 @ 30 at 90%

*extra 30-60 between rounds

*if you have blocks, do first from dive, every 25 is done underwater to 15M

Notes: Part I - get HR up with the two kicks and then execute a good underwater, goal is to make is somewhat realistic by having to stay underwater with HR elevated. Part II - 12 minutes of kicking, starting with building efforts, fast/ez pattern, and then another fast/ez patter with some resistance, using a vert. board (just like it sounds). Part III - execute 3 underwaters in a row on short rest. Use a block on the first 25 if you can as that changes a few things and needs to be practiced.