Tuesday, August 15, 2017
Warmup as needed
Main Set
1 X 150 Kick @ 2:30
3 X 50 Kick @ 45
2 X 150 Kick @ 2:30
2 X 50 Kick @ 45
3 X 150 Kick @ 2:30
1 X 50 Kick
1:00 add Fins
3 X 25 @ 45
1 X 50 @ 1:00
3 X 25 @ 45
1 X 75 @ 1:30
3 X 25 @ 45
1 X 100
Notes: Two part program today. The session starts with some endurance kicking, if you need to adjust the sendoff's, the 50's are intended to be about :05 faster than you want them to be, the 150's should be a doable sendoff that makes you work hard. Take a minute to add fins, the 2nd round is swimming, however, I have given you tame to make sure you can execute 15M underwater off of every wall. Do the 2nd part 2 or 3 times if you want to add some work.
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