Wednesday, April 18, 2018

Wednesday, April 18, 2018

Aerobic Endurance - Legs

Warmup

10 minutes of dry dynamic stretching

200 loosen

12 X 50 @ 55 K/S, S/K

Main Set

7 minute Kick Pattern as follows:

2 X [30F/30E]

1 X [45F/15E]

1:00 FAST

1 X [15E/45F]

2 X [30E/30F]

4 X 25 underwater @ 60

8 minute Kick Pattern as follows:

2 X [30F/30E]

1 X [45F/15E]

2:00 FAST

1 X [15E/45F]

2 X [30E/30F]

4 X 25 underwater from running dive @ 60

9 minute Kick Pattern as follows:

2 X [30F/30E]

1 X [45F/15E]

3:00 FAST

1 X [15E/45F]

2 X [30E/30F]

4 X 25 Kick @ 60 As FAST AS Possible!!

Notes: Kicking based on the clock today. Each 7-8-9 minute kick progressions starts and ends the same and builds to a 3 minute kick on the last round, goal is to accumulate some  great sustained kick efforts. Work on your underwaters and finish with some all out 25's BLAST!