Wednesday, July 18, 2018

Wednesday, July 18, 2018

Legs

Warmup

10 minutes of dry, dynamic warmup

300 Loosen

300 Kick at talking pace

12 X 25 @ 40 alt. 2 underwater, 2 with board, desc. in groups of 4

Main Set

3 X 100 + 6 X 25 @ 1:40/40

3 X 150 + 4 X 25 @ 2:30/30

3 X 200 + 2 X 25 @ 3:20/20

*take an extra 60

2 X 25 + 3 X 100 @ 20/1:40

4 X 25 + 3 X 100 @ 30/1:30-35

6 X 25 + 3 X 100 @ 40/1:20-30

Notes: A good day for the legs. the 100-150-200's are all kick with a board with competitive turns holding best avg/effort. The 25's are all done w/o a board and underwater as much as possible. The last 3 rounds of 3 X 100's are best avg. w/ a sendoff pattern that will tighten the screws on the rest as you go. The Legs are the best source of propulsion! You got to be in shape to take advantage of them.