Wednesday, April 4, 2018

Wednesday, April 4, 2018

Aerobic Endurance (legs)

Warmup

10 minutes of dry dynamic warmup

200 Loosen

6 X 100 @ 1:40

2 - Kick 1st 50, 2 Kick last 50, 2 Kick 100

Main Set

6 Minute Kick (60 FAST, 60 Casual)

4 X 100 IM Kick @ 1:45 (1st 50 w/o board, 2nd 50 w/ a kick)

5 Minute Kick (45 FAST, 15 Casual)

6 X 25 Kick @ 40 Underwater as far as possible

4 Minute Kick (30 FAST, 15 Casual)

4 X 100 IM Kick @ 1:45 (1st 50 w/o board, 2nd 50 w/ a kick)

3 Minute Kick (15 FAST, 15 Casual)

6 X 25 @ 40 underwater as far as possible

150 Kick Max Effort (shoot for under 2:00)

Notes: Great Kick Set is an understatement. The backbone of the set is a 6-5-4-3-2 minutes of Fast EZ Kicking Intervals. It starts with some 60 second efforts, and then the length of the repeats get shorter so you can maintain your effort until the very last Kick in which you have to buckle up and go for a 150 (sub 2:00). The 100IM's kick and the 25's are a way to kick in different ways and in different positions.