Big Kick!

It's ironic that this weeks focus for two workouts in a row are related to improving our kicking skills, given the fact that FIFA is getting a big kick in their integrity. Also considering how FIFA treats woman soccer players by making them play on artificial turf for World Cup... the best part is.....a woman is kicking their ball(s).  Yes, I said that! 

Moving on.....

Wednesday 5/27/15 with coach Mike

Warm
600 Free (breath 50R/breath 50L) + 400 IM (free) + 200 kick

Preset:
8 x 25 @ :40
Single Arm Free: breathe opposite side x 4, then breathe same side x 4

Main (entire set with or w/out fins)
20 x 50 @ 1:00
Moderate:                                      Fast:
1 x 50 Swim                                   4 x 50 kick
2 x 50 Swim                                   3 x 50 kick
3 x 50 Swim                                   2 x 50 kick
4 x 50 Swim                                   1 x 50 kick

Main
12 x 150 @ 2:15 for swim and 2:00 for pull
Moderate:                               Fast:
1 x 150 free                            3 x 150 pull
2 x 150 free                            2 x 150 pull
3 x 150 free                            1 x 150 pull

100 ez

12 x 25 @ :40
odds double arm back
evens no breather

200 warm down

Thursday 5/28/15 with coach Mike

1200 (100 choice swim + 100 IM drill) 

12 x 75 @ 1:20

odds fly-back-breast Drill (need to work the drill to make the interval)

evens back-breast - free Swim

12 x 100 @ 2:00 (NO fins, can use snorkel to keep hips high)

75 kick/25 swim (Strong Kick!)

1 x 400 pull with paddles and snorkel

I got out after another 100 cool - since I had a race Sat. but if you want to finish the practice, this is a nice set:

3x:

4 x 25 @ :30 (1 free + 3 stroke)

4 x 25 @ :35 (2 free + 2 stroke)

4 x 25 @ :40 (3 free + 1 stroke)

200 cool

Happy Laps!