003 - Swimming Workout - Leg day!

Not enough can be said about powerful legs in swimming. If you never work your kick you'll never have fast underwaters or an even stroke. Here is leg burner!!

Below are links to the Equipment I used (or new versions) on Amazon or reviews on this site:

Kick Board: https://amzn.to/3aH17yL

Zoomers: https://www.competitiveswimgear.com/post/finis-gold-zoomer-fins

Goggles: https://amzn.to/2QaeopS

Warm Up:

2 x 500 @ :20 rest 300 free, 200 IM(kick, drill)

8 x 75 @ 1:10 back 25 rt, 25 lft, 25 swim

  Main Set:
  3 x (6 x 150 @ 1:40, 1:50, 2:00 or 1:45, 1:55, 2:05
  #1&2 – free breathe every 3rd 80%
  #3&4 – 100 free, 50 nonfree 90%
  #5&6 – 50 free, 100 nonfree(can be IM) FAST
  50 @ 1:00 easy choice)
 

Kick:

3 x (100 @ 1:40 kick strong

2 x :20 fast vert. kick @ :40

2 x 75 @ 1:20 build

4 x 25 @ :25 kick FAST)

18 x 50 @ :50 w/zoomers

Odd – 25 build swim choice, flip, 25 fly kick on back fast

Even – 25 free smooth, flip, 25 fly fast w/1 breath max

Breast:

8 x 75 @ 1:15 brst

25 pull w/free kick

25 2k1p

25 swim

300 choice wd