Tuesday, March 28, 2017

Tuesday, March 28, 2017

Legs

Warmup as you like

Main Set (30 minutes)

3 rounds of (each round is 7 minutes):

3 X 25 @ :35 (Fast to 15M)

1 X 50 Build @ 60 (every 12 1/2 gets better)

1 X 25 EZ @ 45

1 X 100 Kick @ 1:45 Best effort, get time

1 X 100 loosen @ 1:45

after 3rd round, go right into:

3 X 200 Kick/Swim @ 3:00

#1 - Kick 1st 100, #2, Kick 1st 150, #3 - Kick full 200

Notes: First 3 rounds, the pattern is set up so you can set up the legs for 3 really good 100 Kicks. Get your times, as you will want to have something to reference in the future. Each round has some short fast kicks and a build to prep your legs and lead them into each 100. After the 3rd round, go right into the last 3 200's which is meant to be some endurance kicking with a natural build in their as you will have to work harder to make the interval as the kick takes up more of the 200.