Workout Wednesday: Over Kick!
Happy Workout Wednesday! This week we are going to have some fun with wall kicking! This workout will have you breathing heavy and working hard from start to finish. It is only 2400 yards/meters so it is perfect for a lunch time swim set. The goal with each piece of the main set is to really burn out your legs over the course of those short sprint wall kicking efforts. The off season is the perfect time for all you triathletes to work your legs. Since all of the kick pieces of the sets are on the wall, you don’t have to worry about getting to the other end quickly. Don’t forget to have some fun with this swim workout and it is much more enjoyable with friends! As always have fun, share with your friends and leave your thoughts in the comments!
Warm Up
1 x 200 @ :10 rest easy swim with front snorkel
4 x 50 @ :10 rest alternating 25 drill/25 swim
4 x 75 @ :05 rest alternating 25 drill/ 25 build/ 25 head up swimming
8 x 25 @ :10 rest descend 1-4, 5-8 so that 4 and 8 are sprint.
Main Set
8 x 50 @ :10 rest with fins done as
25 build then :15 of sprint wall kicking right into a 25 sprint
1:00 rest
4 x 75 @ :15 rest done as
25 cruise then :10 sprint wall kick, 25 build then :10 sprint wall kick then a 25 sprint
1:00 rest
4 x 100 @ :20 rest All are as fast as possible done as:
25 fast then :05 sprint wall kick, 25 fast then :05 sprint wall kick, 25 fast then :05 sprint wall kick then a 25 all out!
1:00 rest
8 x 25 @ :10 rest with fins all are 25 Fast head up swimming followed by :10 sprint wall kick then take your rest!
Cool Down
1 x 200 easy swimming focusing on technique and feeling good.