Wednesday, April 25, 2018

Wednesday, April 25, 2018

Aerobic Endurance - Legs

Warmup

10 minute dry dynamic warmup

200 Loosen

8 X 75 @ :15R (25K/50S)

Main Set

200 Kick + 3 X 25 underwater @ 3:30/40

400 Kick + 3 X 25 underwater @ 6:30/40

600 Kick + 3 X 25 underwater @ 9:30/40

Add Fins (quick change):

100 Kick + 3 X 25 Swim @ 2/40

100 Kick + 4 X 25 Swim @ 2/30

100 Kick + 6 X 25 Swim @ 2/25

*full 15M underwater on the 25's swim

Distance Option - do the following instead of the 25's

3 X 50 @ 50

4 X 75 @ 60

3 X 100 @ 70

4 X 75 @ 50

6 X 50 @ 40

8 X 25 @ 30

*best avg.

Notes: Get through the hump day relying on the legs. The first 200-400-600 kicks should be some good steady state kicking, with some underwater work thrown in there. Quickly Add your fins and then blast out some 100's kick with some 25's spending 15M underwater off every round. Distance swimmers will alternate kicking and best avg. swimming.