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Legs Ouch

Posted by Glenn Mills on Jun 03, 2009 10:04AM (8,247 views)

Here's a nice practice that overloads the legs just a tad.  Do it right, and you'll be wobbly all day.

• 600 Warm-up
• 12 x 50 on :50 - Swim / Kick / Drill - your choice

Main Set
• 6 x 100 kick on 2:00 - all flutter kick (for EVERYONE, including breaststrokers)
• 400 pull - your choice
• 5 x 100 kick on 1:50 - stick with flutter if you can, or switch to your main stroke - make the interval
• 300 scull down, swim back
• 4 x 100 kick on 1:40 - stick with flutter if you can, or switch to your main stroke - make the interval
• 200 drill - your choice
• 3 x 100 kick on 1:30 - do whatever you have to in order to make the interval
• 100 easy swim - your choice
• 2 x 100 kick on 1:20 - yep... go for it!
• 100 easy swim - your choice
• 100 all out kick for time.

• 200 loosen and try to climb out.

All times and distances were done in short-course yards.


Tags kick, training


Responses

Responded Jun 03, 2009 02:49PM

I couldn't even get through the warm-up!
Good one though. I can't feel my legs after this workout....wait.
Responded Jun 03, 2009 08:30PM

You know... some people may get put off by your humor... like that lady in Ft. Lauderdale a few years back. You're not supposed to joke about that stuff. Now just sit there and be quiet. ;)
Responded Jun 03, 2009 09:10PM

lol...

This would definitely be a challenge for the shape I am in right now! These kind of sets are my favorite though.
Responded Jun 03, 2009 09:27PM

mm nice workout mmm love those feelings of pain, burn etc

Responded Jun 03, 2009 09:31PM

my masters group don't allow do that sets - :(
Responded Jun 04, 2009 06:53AM

2x100 kick on 1:20?! Does the "do whatever you have to in order to make the interval" count for this one as well? Can I swim through? :D

Responded Jun 04, 2009 12:33PM

No swimming sprinter... but the other does apply. That was TOUGH.
Responded Jun 04, 2009 08:33PM

haha did it in sc meters
1.20 no wayXD
and after wards my legs just cramped up and died for like 30 mins:P
Responded Jun 04, 2009 08:38PM

SCM is WAY too tough for this old guy. I'm claiming I went 1:19.999 on the 2nd one. ;)
Responded Jun 04, 2009 08:45PM

haha then ur safe man!:D
Responded Jun 05, 2009 02:55PM

Overloading the legs just a tad... are you kidding ?
How many of your masters swimmers get through half of this practice ?
Responded Aug 14, 2010 06:32PM

What do you mean by 200 drill?

Responded Aug 14, 2010 06:45PM

It means that you do 200 yards of drills (as opposed to 200 yards of kicking or pulling or one of the four competitive strokes). E.g., you might do 200 yards of one of our Drills of the Week:
http://www.goswim.tv/entries/5847/freestyl...

Drills help you isolate a certain aspect of your stroke so that you can focus on it.


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