Wednesday, June 1, 2016

Wednesday, June 1, 2016

Legs/Skills

Warmup

300 loosen

12 X 50 alt. K/S, S/K

Main Set

1 X 300 Kick @ 5:00 (best, sustained effort)

2 X :30 vert. Kick BLAST @ 60

1 X 200 Kick @ 4:00 (best, sustained effort)

4 X 3 shooters @ :30 (from bottom of pool)

1 X 100 Kick @ 2:00 (best)

8 X underwater @ 45 from running dive

1 X 100 Kick @ 2:00 (best)

4 X 300 shooters @ :30 (from bottom of pool)

1 X 200 Kick @ 4:00 (best, sustained effort)

2 X :30 vert. Kick BLAST @ 60

1 X 300 Kick best!

Notes: best efforts on the 3-2-1 kIcks with board or on back, then keep moving through all the other skills and challanges. shooters are streamlines from the bottom of the pool (8ft.), and the 8 underwaters are streamlines from a running dive.