Pure Speed + Kick focus 1500
Warm Up 450 as 100fr/50choice non-free. 200 as 25F/25E/25F/25E. 50 ez. Main Set: 6x25 desc 1-3, hold 4-6 at all out on 15" rest 5x25 desc 1-3, hold 4&5 at all out on 15" rest 4x25 desc 1-3, hold 4 at all out on 15" rest 25 ez. 300 as 50ez/200 overkick/50ez. Cool Down 100 w/d. ** Overkick= hard fast kick with arms moving very slowly and very easily. You will be way over 6 kicks/stroke. You will do a slight catch up stroke and the arm in front planes out a bit.Pure Speed + Kick focus 2550
450 as 100fr/50choice non-free. 200 as 25F/25E/25F/25E. 50 ez. MS: 6x25 desc 1-3, hold 4-6 at all out on 30" 5x25 desc 1-3, hold 4&5 at all out on 30". 4x25 desc 1-3, hold 4 at all out on 30". 25 ez. 300 as 50ez/200 overkick/50ez. 15x50 as above on 1'. 300 as 50ez/100 side kick hard/100 fly kick on back/50ez. 100 w/d. ** Overkick= hard fast kick with arms moving very slowly and very easily. You will be way over 6 kicks/stroke. You will do a slight catch up stroke and the arm in front planes out a bit.Pure Speed + Kick focus 5050
900 as 100fr/50choice.
400 as 25F/25E/25F/25E/50build/25F/25back ez x2.
9x100 band+ paddles dec 1-3 on 1:30.
MS:
6x25 desc 1-3, hold 4-6 at all out on 30"
5x25 desc 1-3, hold 4&5 at all out on 30".
4x25 desc 1-3, hold 4 at all out on 30".
300 as 50ez/200 overkick/50ez.
15x50 as above on 1'.
300 as 50ez/100 side kick hard/100 fly kick on back/50ez.
15x75 as above pattern on 1:20.
100 w/d.
** Overkick= hard fast kick with arms moving very slowly and very easily. You will be way over 6 kicks/stroke. You will do a slight catch up stroke and the arm in front planes out a bit.