Daily Swim Workout #160: Kick Focus

Kick Focus 1500

** That 25 kick with right arm in front is like this: Right arm in front, think about long boat, left arm at side. Kick on stomach. When you need to breath, roll head and body as a unit to breath on the left. Should feel comfy, except legs which are kicking strong! ** Overkick= very hard kick with very easy and SLOW arms. You will get like 10-16 kicks per arm pull. Arms just going through the motion, legs working. BUT, hard legs does not mean BIG circumference legs! Keep the legs small and tight in their space. ** Fly kick on your back= fast feet, arms in streamline above your head, generate power from your core.

Kick Focus 2500

400 w/u as 50free/50drill/50free/50kick. MS: 500 as 75 overkick/50fly or back kick on back steady/75 overkick/50free easy x2. 4-5 red line rest. 5x100 with board free fast on 4 red line rest. 400 as 50 overkick/50backstroke steady. 4-5 red line rest. 4x100 one arm in front kick (see below). Hard legs! On 4 red line rest. 300 w/d stretch out shoulders. ** That 25 kick with right arm in front is like this: Right arm in front, think about long boat, left arm at side. Kick on stomach. When you need to breath, roll head and body as a unit to breath on the left. Should feel comfy, except legs which are kicking strong! ** Overkick= very hard kick with very easy and SLOW arms. You will get like 10-16 kicks per arm pull. Arms just going through the motion, legs working. BUT, hard legs does not mean BIG circumference legs! Keep the legs small and tight in their space. ** Fly kick on your back= fast feet, arms in streamline above your head, generate power from your core.

Kick Focus 5000

800 w/u as 50fr/50dr/50fr/50k.

9x100 band + paddles on 1:30 slight descend 1-3.

MS:

500 as 75 overkick/50fly kick on back steady/75 overkick/50free easy x2. Take 20”ish seconds rest after these 500-4-3-2-1’s.

5x100 with board free fast on 4 red line rest.

400 as 50 overkick/50backstroke steady.

4x100 one arm in front kick (see below). Hard legs! On 4 red line rest.

300 as 50overkick/25easy back/25 sprint free.

3x100 with board free fast on 4 red line rest.

200 choice easy!

2x100 fly kick on back hard on 4 red line rest. Work that core!

100 side flutter steady.

100 with board fast!

300 w/d stretch out shoulders.

** That 25 kick with right arm in front is like this: Right arm in front, think about long boat, left arm at side. Kick on stomach. When you need to breath, roll head and body as a unit to breath on the left. Should feel comfy, except legs which are kicking strong!

** Overkick= very hard kick with very easy and SLOW arms. You will get like 10-16 kicks per arm pull. Arms just going through the motion, legs working. BUT, hard legs does not mean BIG circumference legs! Keep the legs small and tight in their space.

** Fly kick on your back= fast feet, arms in streamline above your head, generate power from your core.

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