Technique: Roll + Kick 1250

 

Technique: Roll + Kick 2500

400 every 4th 25 nonfree choice- build effort of free through 400.
8×25 band and paddles, no buoy on 3 red line rest. Work body position!
MS: Interval for the whole set is 3-4 red line rest. Not too structured, just be ready to go for next repeat. Shouldn’t need that much rest because most efforts are aerobic.
600 aerobic as 400 of 6 strokes SA/6 strokes free, 200 as 50RA/50fr/50LA/50fr.
3×100 kick with board build each one so that the last 25 of each is FAST.
400 aerobic as 25free/25polo/25 free/25 overkick.
2×100 kick as 25fly kick on back/25surf kick.
200 aer as 4 strokes SA/4 strokes free.
1×100 kick with board for time!
100 w/d.
** Straight arm drill (SA), RA/LA (right arm only drill) are described in the attachment.
** Surf kick= arms out in front locked straight, thumbs attached to each other, chin on surface, will be deeper kick than usual, but see how close to surface you can have the feet.
**Overkick on the 400= still relaxed aerobic arms, but kick a lot harder, still making sure your feet are within a small circumference

 

Technique: Roll + Kick 4800

800 every 4th length nonfree choice- build effort through 800.
9×100 band + paddles on 1:30 desc 1-3.
MS: Interval for this set is 3-4 red line rest on the 100’s kick, and 4 red line rest after the 8-6-4-2 aerobic.
800 aerobic as 400 of 6 strokes Straight Arm (SA)drill/6 strokes free, 400 as 50RA/50fr/50LA/50frx2.
4×100 kick with board build each one so the last length is FAST.
600 aerobic as 25fr/25polo/25 overkick.
3×100 kick as 50fly kick on back/50surf kick.
400 aer as 4 strokes SA/4 strokes free.
2×100 kick on side FAST.
200 aer choice mix it up.
1×100 kick w/board FAST.
100 w/d.
** Straight arm drill (SA), RA/LA (right arm only drill) are described in the attachment.
** Surf kick= arms out in front locked straight, thumbs attached to each other, chin on surface, will be deeper kick than usual, but see how close to surface you can have the feet.
**Overkick on the 600= still relaxed aerobic arms, but kick a lot harder, still making sure your feet are within a small circumference.