Pure Speed + Kick Focus 1500

Warm up

400 as every 4th length HE scull drill

Main Set:

400 as 100overkick/25surfkick/25fr/25Surf/25fr on 20″ rest.

300 as 25F/25E/50F/50E on 20″ rest.

200 as 6 strokes fast no breath off each wall

Cool Down:

100 easy free

**Make fast really fast and easy really easy but not slop!

** Minipower rack= 1 each of 12.5Fast/37.5Ez, 25F/25E, 37.5F/12.5E, 50F.

**Overkick= legs disjoined from arm rhythm, kicking really fast, while arms moving very slow, with partial catch up stroke at the front.

** Surf kick= lock arms straight in front by wrapping thumbs together, chin on surface,( you made a build in kick board!), kick will hit the hammies more, try to keep feet on surface with back arch.

Pure Speed + Kick Focus 2900

400 as every 4th length HE scull drill

10×50 on 55-60. 4 minipower rack. 3 hold steady free. 2 as 25F/25E. 1 as back.

MS: 2 rounds of…

(400 as 100overkick/25surfkick/25fr/25Surf/25fr on 4 red line rest.

300 as 25F/25E/50F/50E on 4 red line rest

200 as 6 strokes fast no breath off each wall on 3 red line rest.

100 easy free on 5 red line rest.)

**Make fast really fast and easy really easy but not slop!

** Minipower rack= 1 each of 12.5Fast/37.5Ez, 25F/25E, 37.5F/12.5E, 50F.

**Overkick= legs disjoined from arm rhythm, kicking really fast, while arms moving very slow, with partial catch up stroke at the front.

** Surf kick= lock arms straight in front by wrapping thumbs together, chin on surface,( you made a build in kick board!), kick will hit the hammies more, try to keep feet on surface with back arch.

 

Pure Speed + Kick Focus 5000

900 as 150free/100drill/50kick no board x3.

20×50 on 45. 4 minipower rack. 3 hold 35. 2 as 25F/25E. 1 as back. REpeat.

100 easy

MS:

3 rounds of…

(400 as 100overkick/25surfkick/25fr/25Surf/25fr on 3 red line rest.

300 as 25F/25E/50F/50E on 4:15.

200 as 6 strokes fast no breath off each wall on 2:50.

100 easy free on 1:40.)

**Make fast really fast and easy really easy but not slop!

** Minipower rack= 1 each of 12.5Fast/37.5Ez, 25F/25E, 37.5F/12.5E, 50F.

**Overkick= legs disjoined from arm rhythm, kicking really fast, while arms moving very slow, with partial catch up stroke at the front.

** Surf kick= lock arms straight in front by wrapping thumbs together, chin on surface,( you made a build in kick board!), kick will hit the hammies more, try to keep feet on surface with back arch.