Wednesday, July 25, 2018
Legs
Warmup
10 minutes of dry, dynamic warmup
300 loosen
12 X 50 @ 55 alt. kick/swim, swim/kick
Main Set
8 X 50 Kick @ 1:00
*1st 25 w/ vertical board
8 X 100 K/S @ 1:20-30 (kick 1st 50, hold best avg.)
8 X [50 + 2 X 25 + 50] @ 50/40/1:30
*1st 50 = Kick FAST w/ board, 25's = underwater, last 50 is swim with kickouts to 15M FAST~
300 EZ Kick at talking speeds
1 X 300 Kick for time!
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