Wednesday, May 9, 2018

Wednesday, May 9, 2018

Endurance - Legs

Warmup

10 minute dry, dynamic warmup

200 Loosen

8 X 75 @ :15R 

3 - Kick 1st 25, 3 alt. 1st/last 50 kick, 2 kick full 75

Main Set

3 X 50 @ 55/60

3 X 50 @ 50/55

3 X 50 @ 45/50

3 X 50 @ 40/45

:30-:60 seconds (leave on next top/bottom)

100 + 200 + 300 Kick @ 1:30/3:30/5:30 best avg.

Swim-maximizing time underwater

3 X [2 X 25] @ 25

3 X [2 X 25] @ 30

3 X [2 X 25] @ 35

3 X [2 X 25] @ 40

Notes: Good Kick Progression, start by descending the 50's along with the sendoff, maintain best avg. through the 100-200-300, and then finish with some fast swimming, maximizing the time spent underwater.