Wednesday, June 27, 2018

Wednesday, June 27, 2018

Endurance - Legs

Warmup

10 minutes of dry, dynamic warmup

300 Loosen

8 X 75 K/S @ :15R

4 - 25K/50S, 4 50K/25S, descend the kicks 1-4

Main Set

18 X 25 @ 30 FAST Kick every 3rd, fewest strokes on the swim

4 X 100 Kick @ 1:30-45 (best. avg. on fastest interval)

18 X 25 @ 30 2 FAST Kick, 1 Swim w/ fewest strokes

5 X 100 Kick @ 1:30-45 (best. avg. on fastest interval)

18 X 25 @ 30 FAST Kick 2 underwater, 2 with a board

6 X 100 Choice of IM/FR/Stroke @ 1:10-30 (best avg. on fastest interval)

Notes: Kick progression which starts with some fast 25 kicks mixed with some distance per stroke swimming (value your body line). Plenty of opportunity to do some underwater kicking and then some good old fashion 100's kick and swim on your fastest intervals. Intervals should provide 10-15 seconds rest for best results.