Kick Focus 1500
Warm Up 300 as 50fr/50drill/50fr/50kick. MS: 300 as 50 overkick/25easy back/25 sprint free. 3x100 with board free fast on 20" rest 200 easy free, think small but easy legs on 20" rest 2x100 kick on side fast on 20" rest 100 IM easy. Cool Down 100 w/d. **All 100’s all out, overkick can be 80% effort but steady.Kick Focus 2500
400 w/u as 50fr/50drill/50fr/50kick. MS: 400 as 50 overkick/50backstroke steady. 4x100 with board free fast on 4 red line rest. 300 as 50overkick/25easy back/25 sprint free. 3x100 with board free fast on 4 red line rest. 200 easy free, think small but easy legs on 4 red line. 2x100 kick on side fast on 4 red line rest. 100 IM easy. 100 with board fast! 100 w/d. **All 100’s all out, overkick can be 80% effort but steady.Kick Focus 5100
400 w/u as 50fr/50dr/50fr/50k.
4 rounds with paddles only of...
(150 50fr/50bk/50fr on 2:10.
125 75 build/50 threshold on 1:40.
100 overkick on 1:30.)
MS:
500 as 75 overkick/50fly kick on back steady/75 overkick/50free easy x2.
5x100 with board free fast on 4 red line rest.
400 as 50 overkick/50backstroke steady.
4x100 fly kick on your back on 3 red line.
300 as 50overkick/25easy back/25 sprint free.
3x100 with board free fast on 4 red line rest.
200 easy free, think small but easy legs on 4 red line.
2x100 kick on side fast on 4 red line rest.
100 IM easy.
100 with board fast!
200 w/d as half length under/half length over.
**All 100’s all out, overkick can be 80% effort but steady.