Daily Swim Workout #259: Kick Focus

Kick Focus 1600

Warm up 400 every 4th length scull choice- mix it up. MS: All on 15" rest. 3x200 odds as 25fr/25overkick, even as 25fr/12.5fast/12.5fr. 30” extra rest. 100 kick for time with a board. Record this so when we retest in another month you know how much you have improved. 4x100 free with paddles only. Cool Down 100 ** All aerobic effort except overkick is HARD legs. ** 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 2800

400 every 4th length scull choice- mix it up. MS: All on 3 red line rest. 3x200 odds as 25fr/25overkick, even as 25fr/12.5fast/12.5fr. 30” extra rest. 100 kick for time with a board. Record this so when we retest in another month you know how much you have improved. 5x100 free paddles only. 3x200 odds as 25fr/25overkick, evens 50breast pull with fly kick/50fr. 5x100 free paddles only. 100 w/d. ** All aerobic effort except overkick is HARD legs. ** 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 4800

800 every 4th length scull choice- mix it up.

MS:

4x200 odds as 25fr/25overkick on 3’, #2 as 25fr/12.5fast/12.5fr steady on 2:50, #4 IM on 3:10.

30” extra rest.

100 kick for time with a board. Record this so when we retest in another month you know how much you have improved.

5x100 free paddles only on 1:25.

4x200 odds as 25fr/25overkick on 3', evens 50fly kick on back/50free on 3:15?

5x100 IM on 1:35.

4x200 odds as 25fr/25overkick on 3', evens 50breast pull with fly kick/50fr on 3:10?

5x100 free paddles only on 1:25.

100 w/d.

** All aerobic effort except overkick is HARD legs.

** 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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