Tuesday, June 28, 2016

Tuesday, June 28, 2016

Legs/Walls/underwaters

Warmup

300 loosen

300 square turns (open turns, no diagonal pushoff's)

12 X 25 @ 30 

*stroke specific pushoff's w/ moderate effort, good habits!

Main Set

4 X 100 Kick/Swim @ 1:30 (Kick 1st 50)

4 X 100 K/S @ 1:30 (alt. kick Last/first 25)

4 X 100 Kick @ 1:30

3:00 vertical kick (20 hands on head/20 hands on shoulders)

*steady, work both sides of kick

4 X 25 underwater Kick @ 45

4 X 25 underwater kick w/ fins @ 30

4 X 25 @ ? fast underwater through breakout

*90%, techinque trumps 110% effort

4 X 25 @ ? w/ fins, same as above

4 X 25 @ ? from dive, same as above

Notes: Start with some endurance kicking, move to working on how you move throught the water in a streamline, and then add a breakout, some fins, and a start.