Episode #9 addresses kicking and whether or not it is a pro or a con for the triathlete. Gerry and Jim cover who should be kicking, how kicking should be practiced and performed, and why certain coaches may have different philosophies on the kick.
After the topic of the episode is covered the Workout of the Episode is given, the athlete questions are answered, and the topic for the next episode is revealed.
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Thanks to Tom Hiel for the Intro/Outro music.
#WOE(Workout of the Episode)- Adjust times/distances depending on ability level
900 of (100 free/25 non free/25 kick) x 6
12 X 75 (25 fly kick on your back/25 fly swim/25 free) @ 1:10
2 X 800 @ 2:00 rest (pace line: each person leads a 100. When leading you're going fast and sighting 2x/length. Draftees sit immediately on the feet, sighting 1x/length. Leader stops at end of 100 on right side of lane; 2nd person becomes new leader; former leader hops to the back becoming the 2nd draftee, rotate through all in pace line).
4 X 400 @ :60 rest
Odd 400s ez pull with buoy and snorkel and paddles if desired.
Even 400s same as 800 pace line but switch by 50. Gotta go FAST when leading.
12 X 100 @ 1:30 paceline. New leader each 100. Leader goes fast sighting 2x/25. Draftees tries being as comfortable as possible sighting 1x/25. Every 4th 100 is ez recovery.
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