Workout Statistics:

  • Distance: 2,200 yards
  • Duration: 51 Minutes
  • Focus: Legs šŸ™‚

Warmup

  • 200 Free
  • 4 x 50 IM

Main Set: Leg Torture šŸ”„ (2x)

If you want to kick fast, you need to train fast. Kicking can be one of the most dreaded (or enjoyed) part of swimming. This main set focuses specifically on developing kick endurance and speed. Remember, Best Average means go as fast as you can while maintaining technique and spit time. Try to push it on round #2.

  • 6 x 50s Kick @ :55 Threshold
  • 1 x 100 Pull @ 2:20 Easy Active Recovery
  • 6 x 50s Kick @ 1:40 Best Average
  • 1 x 100 Pull @ 2:20 Easy Active Recovery

The interval is variable based on the zone and speed of the swimmer, but these will adjust with dynamic intervals. If you’re unsure on interval training, here’s a great read that explains what interval training is.

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