I try to dedicate one day a week to a bit more kick focus. I try to mix this up with our stroke work from time to time and keep it fresh for the athletes especially since yesterday was an aerobic freestyle day.
Workout
Warm-up:
8×75 (50 sw/ 25 Kick) @ 1:10
4x
6×50 IM Switch @ :45/:50
4×25 IMO Descend @ :30
Drill Work:
3x
4×75 @ 1:10 (25 single arm,25 other arm, 25 swim)
2 right pad/left fin, 2 left paddle/right fin; always breath away from the paddle
4×50 perfect Freestyle @ :50
Main set:
3x
1×100 Non Free @ 1:30
4×25 Kick NON Free – same as 100s @ :30/:25/:20 x round
2x
2×75 Non Free @ 1:10
2×50 Kick Non Free – same as 75s @ :45/:50 x round
1x
6×50 Non Free @ :50
1×100 Kick for time!
200 Recovery
WORKOUT TOTAL: 5400
This workout was provided by Green Bay Swimming and Diving Head Coach Alex Lewis.
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