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Main Set Wednesday – Kick!

Inspired by Barbara’s recent kick set, we also decided to overload the legs just a bit.  Enjoy (the walk home).

If you’re going to really overload the legs to help you swim faster, I do encourage the use of a kick board.  While many people will shun boards, they allow for better oxygen intake, which allows for a higher effort level, and a higher intensity of the legs.  If you’re worried about body position, then maybe you should focus on that a bit more while you’re swimming. 😉  15 minutes on a board isn’t going to throw it all off.

Main Set (short course yards:
 – 4 x 50 kick on 1:00
 – 1 x 200 swim – smooth and relaxed
 – 4 x 100 kick on 2:00
 – 1 x 200 swim – smooth and relaxed
 – 8 x 50 kick on 1:00 – 3 ALL OUT FAST – 1 easy (repeat)
 – 1 x 200 swim – smooth and relaxed
 – 16 x 25 on :45 – Odds fast – Evens easy – Lots of rest, so SUPER HIGH INTENSITY on the fast ones.
 – 1 x 200 swim – smooth and relaxed

Start the set off loosening and warming up the legs… finish the set with very high intensity.