Wednesday, July 12, 2017
Warmup as needed
Main Set
6 X 100 Kick/Swim @ 1:40
#1 - 1st 50 Kick, #2 - 1st 75 Kick, #3 - 100 Kick, All Kick is best effort, swim is EZ
8 X 75 @ 1:15 (ODD - FAST, EVEN - EZ)
8 X 50 @ 50 (ODD - FAST, EVEN - EZ)
8 X 25 @ 30 (ODD - FAST, EVEN - EZ)
6 X 100 @ 1:40 as follows
#1-3 = Kick
#4 = Kick 1st 75
#5 = Kick 1st 50
#6 = Kick 1st 25
*all Kick is best effort
Notes: The set starts and ends with a kick/swim pattern in which all of the kick is to be your best sustained effort. The middle of the workout is geared toward some fast repeats with some active recovery.
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