Tuesday, May 3, 2016
Legs
Warmup
200 loosen
200 buddy kick
8 X 25 Kick @ :15R
4 underwater, 4 with a board descending 1-4
Main Set
12 X 50 Kick @ 45/50
#3,6,9,12 sprint 1st 25
8 X [2 X 25 @ :20] @ 90
*w/ fins, underwater or over
4 X [3 X 25 @ 25] @ 2:00
*w/ a board, good fast old-fashioned kicking
Notes: 1st round of 50's is very aerobic, short rest, picking up the pace every 3rd 50, the round is grouped into two 25's w/ fins, specific to your stroke, and 3 X 25's w/ a board trying to string together 2 and 3 25's at a very good speed. Keep the foot speed up!
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