Kick Focus 1500

 

** All kicking is hard, all free easy.

** 3 red line rest between 200’s and 150’s.

** 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.

** Surf kick= lock thumbs with straight arms in front, chin on surface, try to get feet to the surface to kick, will feel in the hammies!

Kick Focus 2500

500 as 200free/150choice/100drill/50kick.

4×125 band + paddles, last 25 back on 3 red line rest.

MS:

200 as 25surf kick/25 side/25surf/25otherside/50freeeasy/50board.

200 as 25 arm in front/25surf/25 arm in front/25surf/50 free easy/50board.

200 as 25fly on back/25back kick/25fly on back/back kick/50free ez/50board.

6×150 odds overkick, evens choice easy swimming (be aware of legs).

100 w/d.

** All kicking is hard, all free easy.

** 3 red line rest between 200’s and 150’s.

** 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.

** Surf kick= lock thumbs with straight arms in front, chin on surface, try to get feet to the surface to kick, will feel in the hammies!

 

Kick Focus 5100

1000 as 200free/150choice/100drill/50kick.

8×125 band+ paddles, last25 back on 1:50.

MS: 2 rounds of…

(200 as 25surf kick/25 side/25surf/25otherside/50freeeasy/50board.

200 as 25 arm in front/25surf/25 arm in front/25surf/50 free easy/50board.

200 as 25fly on back/25back kick/25fly on back/back kick/50free ez/50board.

6×150 odds overkick, evens choice easy swimming (IM?).)

100 w/d.

** All kicking is hard, all free easy.

** 3 red line rest between 200’s and 150’s.

** 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.

** Surf kick= lock thumbs with straight arms in front, chin on surface, try to get feet to the surface to kick, will feel in the hammies!