Post date: Jul 11, 2012 8:14:50 AM
Good kicking workout - I could improve my times both on 50s Breast kick and 1000m Free/Dolphin kick. Hopefully I will be able to transfer these improvements to the full stroke.
Duration: 45min
Distance: 2200m
Pool length: 50m
Warm up:
1x400m 1x100m 50m Free kick w/board / 50m Breast kick w/board.
Core:
1x1000m 50m Free kick w/board w/fins / 50m Dolphin kick w/board w/fins. Time: 19'40"60
4x200m 50m Breast 1+1+1 right + left + full kick w/board drill
50m Breast kick w/board EZ.
50m Breast kick w/board fast. Time: 0'48"9; 0'48"2; 0'47"4; 0'47"18
50m Free kick w/board EZ. Rest: 10sec / 200m
Dryland in the afternoon:
Pull-ups: 2x9, 6
Dips: 2x10