Kick Focus 1500
Warm Up 500 as 75free/25drill/75free/25kick/50back x2. Main Set: 2 rounds of... (3x100 kick fast on 4 red line rest see below. 150 as odd lengths kick underwater with arms at side, shaking out the arms, come up for breath when needed; evens lengths sailboat drill.) Round #1 flutter with board. Round #2 odds kick on stomach with one arm in front, to breath rotate body to side as a unit, even on back with arms above head in a streamline. Cool Down 100 choiceKick Focus 2400
500 as 75free/25drill/75free/25kick/50back x2. MS: 4 rounds of... (3x100 kick fast on 4 red line rest see below. 150 as odd lengths kick underwater with arms at side, shaking out the arms, come up for breath when needed; evens lengths sailboat drill.) Round #1 and 3 flutter with board. Round #2 and 4 odds kick on stomach with one arm in front, to breath rotate body to side as a unit, even on back with arms above head in a streamline. 100 w/d.Kick Focus 5200
500 as 75free/25drill/75free/25kick/50back x2.
5x100 odds IM, evens overkick on 1:30.
100 easy.
MS: 4 rounds of...
(4x100 kick fast on 4 red line rest see below.
200 as odd lengths kick underwater with arms at side, shaking out the arms, come up for breath when needed; evens lengths sailboat drill.)
Round #1 and 3 flutter with board.
Round #2 and 4 odds fly kick on back. Evens kick on stomach with one arm in front, to breath rotate body to side as a unit.
After MS, with paddles, 100, 200, 300, 400, 300, 200, 100 on 1:20 base. OK to put in some back and go to 1:25 base. Negative split 200, 400, 200.
100 w/d.