Wednesday, May 2, 2018

Wednesday, May 2, 2018

Endurance - Legs

Warmup

10 minutes of dry, dynamic warmup

200 loosen

8 X 75 @ :15R 

3 done as 3 X 25 @ :05R working on underwater walls

3 25K/50S

2 alt. 1st/last 50 K

Main Set

6 X 25 + 5:00 Kick @ 35/5:30

6 X 25 + 5:00 Kick @ 40/5:30

6 X 25 + 5:00 Kick @ 45/5:30

6 X 25 + 5:00 kick @ 50/5:30

*25's = underwater kicking

5:00 Kick's:

Rd. 1 = 20Fast,10EZ

Rd. 2 - 40Fast, 20EZ

Rd. 3 - 60Fast, 60EZ

Rd. 4 - 15Fast - 15EZ - 15 Fast w/ Vert. Board - 15EZ

distance option:

Instead of the 25's do 300-400-500-600 @ 4-5-6-7 by round

Notes: Get some reps moving under the water, you get more rest each round to make sure you can keep the execution sharp. Each 5:00 kick has a pattern to follow and you have an extra :30 to get back to the wall and start your 25's. Distance swimmers can substitute the 25's for some longer swims, feel free to adjust the sendoff as you need to make it faster or slower.