Wednesday, April 11, 2018

Wednesday, April 11, 2018

Aerobic Endurance - Legs

Warmup

10 minutes of dry dynamic stretching (poles/body/med balls...)

200 loosen

300-200-100 Pull @ :15R Hold lowest stroke count

Main Set

1 X 400 Kick @ 7:00

4 X 150 @ 2:15 (kick 1st 50)

6 X 100 @ 1:30 (kick 1st 50)

8 X 50 @ 40/45/50 kick on fastest enterval

1:00 Rest

100 Kick for Time (400 for distance swimmers)

Notes: this should be a building/descending effort set. The first 400 should be done at a moderate effort. The 50's Kick in the 150-100-50's are all done as best avg. The swim is ez swimming with long strokes (active recovery). So you will start with some time between the 50's kick and then bring it down to 8 straight 50's. Take a minute and then you have one last finishing effort. Remember your average kick times so you have something to compare at a later date.