09/03/15 Workout Recap - Straight Into Kick

Challenge yourself to NOT wear fins the entire workout; the interval for the sets of 5 50s INCLUDE the :20 vertical kicking.  Enjoy the rest early on, but keep the kicking hard at the end!  **Also, in the 5 x 100s kicking, make sure you practice exhaling underwater, flexing your core, lengthening your body from fingertips to toes!

09/03/15 - Levels 3&4

w/u: 200 freestyle/200 IM Drill/200 Fly Kick on Back in streamline (with fins)

PS:  5 x 100 @ :20sR as:
 - 25 Kick on Right side
 - 25 Kick on Left side
 - 25 Rotisserie
 - 25 Freestyle

MS: 4 sets of [5 x 50’s + Vertical Kicking + 100 IM]; Can wear Fins on entire time
- 5 x 50 BUILD Freestyle with fins
*20 SECONDS VERTICAL KICKING AFTER EACH 50

*1st 5 are on 1:15 OR 1:25
 - Followed by 100 IM @ 2:00

*2nd 5 are on 1:10 OR 1:20
 - Followed by 100 IM @ 2:00

*3rd 5 are on 1:05 OR 1:15
 - Followed by 100 IM @ 2:00

*4th 5 are on 1:00 OR 1:10
 - Followed by 100 IM @ 2:00

C/D: 250 EZ

 

 

 

 

 

 

 

 

Level 2
w/u: 200 freestyle/100 IM Drill/150 Fly Kick on Back in streamline (with fins)

PS:  5 x 100 @ :20sR as:
 - 25 Kick on Right side
 - 25 Kick on Left side
 - 25 Rotisserie
 - 25 Freestyle

MS: 3 sets of [5 x 50’s + Vertical Kicking + 100 Stroke/Free]; Can wear Fins on entire time
- 5 x 50 Freestyle with fins
*Swim a 50, then immediately go into 20 SECONDS VERTICAL KICKING after touching the wall AFTER EACH 50

*1st 5 are on 1:25
 - Followed by 100 IM OR 50 Stroke/50 Free @ 2:30

*2nd 5 are on 1:20
 - Followed by 100 IM OR 50 Stroke/50 Free @ 2:30

*3rd 5 are on 1:15
 - Followed by 100 IM OR 50 Stroke/50 Free @ 2:30

C/D: 250 EZ

Posted on September 6, 2015 .