Kick Focus 1550
** All kicking is hard, all free easy.
** 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 2500
300 every 4th length scull.
200 as 25ez kick/25 fast kick/50 free.
100 choice.
MS:
2 rounds all on 3 red line rest….
(3x150 as 100 overkick/50 fly or back kick on back.
100 free easy.
6x50 kick fast with board.
100 free easy.)
** All kicking is hard, all free easy.
** 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 5100
Straight 1000 as...
400 every 4th length scull.
300 as 25ez kick/25 fast kick/25ez back.
200 IM.
100 choice.
MS:
4 rounds of...
(3x150 as 100 overkick/50 fly kick on back on 3 red line.
100 free on 1:30 easy.
4x50 kick fast on 3 red line.
100 free on 1:40 easy.)
**Odd rounds 50's are with a board.
**Round #2 50's are on side.
**Round #4 50's are with arm in front.
After MS,
3x200 IM on 3'- work the walls.
100 w/d.
** All kicking is hard.
** That 25 kick with right arm in front is like this: Right arm in front, think about long boat, left arm at side. Kick on stomach. When you need to breath, roll head and body as a unit to breath on the left. Should feel comfy, except legs which are kicking strong!
** 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.