Tuesday, August 9, 2016

Tuesday, August 9, 2016

Legs

Warmup

300 loosen

12 X 50 alt. K/S, S/K

Main Set

1 X 25 Kick BLAST @ :30

4 X 100 Kick @ 1:30-50 

5 X 25 @ 45 strong, emphasize leaving wall, underwater kicking and connecting kick to stroke

1 X 50 Kick BLAST @ 45

4 X 75 Kick @ 1:15-45

4 X 25 @ 45 same as above

1 X 75 Kick BLAST @ 1:15

4 X 50 Kick @ 45/50

3 X 25 @ 45 same as above

1 X 100 Kick BLAST

4 X 25 @ 45 same as above

Notes: rotating through a progression that starts with a single BLAST kick to spike the HR up to above 30, then you settle into some strong, consistent kicks, followed by some 25's where you will get some rest so that you can execute a good wall, underwater kicking, and connecting the kick to the arms.

Feel free to kick w/ no board or kick your stroke