Kick Focus 1500
warm up 200 every 4th length scull- mix up how you scull. MS: 6x100 odds flutter kick fast with a board, evens 25surf/25 fly kick on the back/50 overkick on 15" rest. 300, 200, 100 with paddles only, Negative split (second half faster than first half) on 15" rest. Cool Down 100 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 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.