Pure Speed + Kick Focus 1500
Warm up 400 as every 4th length HE scull drill Main Set: 400 as 100overkick/25surfkick/25fr/25Surf/25fr on 20" rest. 300 as 25F/25E/50F/50E on 20" rest. 200 as 6 strokes fast no breath off each wall Cool Down: 100 easy free **Make fast really fast and easy really easy but not slop! ** Minipower rack= 1 each of 12.5Fast/37.5Ez, 25F/25E, 37.5F/12.5E, 50F. **Overkick= legs disjoined from arm rhythm, kicking really fast, while arms moving very slow, with partial catch up stroke at the front. ** Surf kick= lock arms straight in front by wrapping thumbs together, chin on surface,( you made a build in kick board!), kick will hit the hammies more, try to keep feet on surface with back arch.Pure Speed + Kick Focus 2900
400 as every 4th length HE scull drill 10x50 on 55-60. 4 minipower rack. 3 hold steady free. 2 as 25F/25E. 1 as back. MS: 2 rounds of... (400 as 100overkick/25surfkick/25fr/25Surf/25fr on 4 red line rest. 300 as 25F/25E/50F/50E on 4 red line rest 200 as 6 strokes fast no breath off each wall on 3 red line rest. 100 easy free on 5 red line rest.) **Make fast really fast and easy really easy but not slop! ** Minipower rack= 1 each of 12.5Fast/37.5Ez, 25F/25E, 37.5F/12.5E, 50F. **Overkick= legs disjoined from arm rhythm, kicking really fast, while arms moving very slow, with partial catch up stroke at the front. ** Surf kick= lock arms straight in front by wrapping thumbs together, chin on surface,( you made a build in kick board!), kick will hit the hammies more, try to keep feet on surface with back arch.Pure Speed + Kick Focus 5000
900 as 150free/100drill/50kick no board x3.
20x50 on 45. 4 minipower rack. 3 hold 35. 2 as 25F/25E. 1 as back. REpeat.
100 easy
MS:
3 rounds of...
(400 as 100overkick/25surfkick/25fr/25Surf/25fr on 3 red line rest.
300 as 25F/25E/50F/50E on 4:15.
200 as 6 strokes fast no breath off each wall on 2:50.
100 easy free on 1:40.)
**Make fast really fast and easy really easy but not slop!
** Minipower rack= 1 each of 12.5Fast/37.5Ez, 25F/25E, 37.5F/12.5E, 50F.
**Overkick= legs disjoined from arm rhythm, kicking really fast, while arms moving very slow, with partial catch up stroke at the front.
** Surf kick= lock arms straight in front by wrapping thumbs together, chin on surface,( you made a build in kick board!), kick will hit the hammies more, try to keep feet on surface with back arch.