Kick Focus 1600
** Effort today is aerobic except for kicking parts, especially with the board. ** 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. ** Surf kick= arms straight in front, thumbs locked together, chin on surface, head steady and breathing front. Arch in back, legs will be deep, but I can still have my feet on the surface of the water, can you? Works the hammies. ** Fly kick on your back= fast feet, arms in streamline above your head, generate power from your core.Kick Focus 2500
400 every 4th length scull- mix up how you scull. MS: 6x100 odds flutter kick fast with a board (Times?), evens 25surf/25 fly kick on the back/50 overkick on 3 red line. 300, 200, 100 with paddles only, Negative split (second half faster than first half) on 3 red line rest. 6x100 as above. 300 straight freestyle with perfect form. Keep kick going through the breath. ** Effort today is aerobic except for kicking parts, especially with the board. ** 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. ** Surf kick= arms straight in front, thumbs locked together, chin on surface, head steady and breathing front. Arch in back, legs will be deep, but I can still have my feet on the surface of the water, can you? Works the hammies. ** Fly kick on your back= fast feet, arms in streamline above your head, generate power from your core.Kick focus 5000
800 every 4th length scull- mix up how you scull.
6x150 as 3 band + paddles on 2:15, 3 as 50polo/back/breast pull with flutter kick on 2:30?
MS:
8x100 odds flutter fast with a board (Times?), evens 25surf/50 fly kick on the back/25 overkick on 3 red line.
400, 300, 200, 100 with paddles only, every 4th length back, NS each repeat and descend effort through set on 3 red line rest.
8x100 as above.
100fr, 200IM, 300fr, 400 as 100RA/LA/RA/LA on 3 red line rest.
** Effort today is aerobic except for kicking parts, especially with the board.** 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.
** Surf kick= arms straight in front, thumbs locked together, chin on surface, head steady and breathing front. Arch in back, legs will be deep, but I can still have my feet on the surface of the water, can you? Works the hammies.
** Fly kick on your back= fast feet, arms in streamline above your head, generate power from your core.