Aerobic Strength + Kick Focus 1500
600 straight as...200 free, 200 as 25dr/fr, 200 free building to threshold effort. MS: 4x50 minipower rack kicking with board on 15" rest. 50 easy on 20" rest 400 w/pdls aerobic free breathing 3-5-3-7 by 50's on 20" rest 4x50 minipower rack surf kicking for fast and easy free swimming for the easy on 15" rest Cool Down 50 ** Minipower rack= #1 12.5F, #2 25F, #3 37.5F, #4 50F.Aerobic Strength + Kick Focus 2650
600 straight as...200 free, 200 as 25dr/fr, 200 free building to threshold effort. 10x50 on 55 as...4x50 minipower rack. 3x50 desc. 2x50 NS (so 25ez/25fast). 1x50 easy. MS: 4x50 minipower rack kicking with board on 3 red line rest. 50 easy on 1'. 400 w/pdls aerobic free breathing 3-5-3-7 by 50's on 4 red line. 4x50 minipower rack surf kicking for fast and easy free swimming for the easy on 3 red line. 50 easy on 1'. 400 as aerobic 100polo/100 sighting every 6th stroke on 4 red line. 4x50 minipower rack side kick with one arm extended for fast and easy swimming for easy on 3 red. 50 w/d. ** Minipower rack= #1 12.5F, #2 25F, #3 37.5F, #4 50F.Aerobic Strength + Kick Focus 4850
1000 straight as...200 free, 200 as 25dr/fr, 200 as 25K/bk, 200IM building each stroke's 50, 200 free at threshold effort.
10x50 on 50” as...4x50 minipower rack, 3x50 desc, 2x50 Neg split, 1x50 easy.
MS:
4x50 minipower rack kicking with board on 3 red line rest.
50 easy on 45.
400 w/pdls free breathing 3-5-3-7 by 50's on 5:20.
4x50 minipower rack surf kicking for fast and kick on side for easy on 3 red line.
50 easy on 45.
400 as 100polo/100 sighting every 6th stroke on 5:20.
4x50 minipower rack fly kick on back on 3 red.
50 easy on 45.
400 as 50breast pull with hard flutter kick/50polo on 5:30.
4x50 minipower rack kick w/board on 3 red line.
50 easy on 45.
400 as 50polo/RA/polo/LA on 5:40.
4x50 minipower rack kicking surf kick for fast and on side for easy on 3 red line.
50 easy on 45.
500 aerobic free perfect stroke technique, yet playful, focus on form and flow.
** Minipower rack= #1 12.5F, #2 25F, #3 37.5F, #4 50F.