Wednesday, July 11, 2018

Wednesday, July 11, 2018

Legs

Warmup

10 minutes of dry, dynamic warmup

300 loosen

12 X 50 @ 55 K/S, S/K

Main Set

3 Minutes - alt. 25 FAST surface kick, w/ 25 deep, big kick w/ board

2 Minutes - middle minute BEST sustained effort (1st/last :30 EZ but keep moving)

1 Minute - Build the 1st :30 by :10's to BLAST!!, :30 EZ

4 Minutes - 6 X 25 underwater @ 40

5 Minutes - 5 X 50 Kick @ 60 best avg. w/ board

6 Minutes - continuous w/ vertical board from far flags to wall

5 Minutes - 5 X 50 Kick @ 60 best avg. w/ board

4 Minutes - 6 X 25 underwater @ 40

1 Minute - Build the 1st :30 by :10's to BLAST!!, :30 EZ

2 Minutes - middle minute BEST sustained effort (1st/last :30 EZ but keep moving)

3 Minutes - alt. 25 FAST surface kick, w/ 25 deep, big kick w/ board

Notes: a little outside the box thinking in terms of creating the set, but it should be a very effective workout for the legs. Make sure you know what is coming and how it plays out, I want you moving from one thing to the next. The main set takes 36 minutes. Here are some explanations for some of the terms:

• FAST surface kick - with a kick board, flutter kick feet at surface, fast tempo
• Deep, big kick - with a kick board, deep, big kick (exaggerated) no splash
• BLAST = explosive, all out, powerfull, loud
• Vertical Board = hold kick board vertical so that you create resistance