Thursday, July 5, 2018

Thursday, July 5, 2018

Work off those Hot Dogs!

Warmup

10 minutes of dry, dynamic warmup

300 loosen

12 X 50 @ 55 alt. K/S, K/S, and 2 X 25 underwater kick 2/ :05 at wall

Main Set

3 X 75 Kick + 3 X 25 @ 1:20/30

3 X 75 Kick + 4 X 25 @ 1:20/30

3 X 75 Kick + 5 X 25 @ 1:20/30

3 X 75 Kick + 6 X 25 @ 1:20/30

*75's are best avg. kick, 25's are underwater to 15M

900 Casual Kick/Swim as follows:

50 Kick - 50 Swim

100 Kick - 50 Swim

150 Kick - 50 Swim

150 Kick - 50 Swim

100 Kick - 50 Swim

50 Kick - 50 Swim

Fins

3 X 25 + 3 X 75 Kick @ 40/1:30

3 X 25 + 4 X 75 Kick @ 40/1:20

3 X 25 + 5 X 75 @ 40/1:15

3 X 25 + 6 X 75 @ 40/1:10

*25's are underwater, best avg., and 75's are w/ board best avg.

Notes: obviously working the legs today! Casual Kick means at a talking effort.