450 as 100fr/50band only. See if going back and forth helps figure out in the body position how to keep the hips up.
300 as 25 teeter totter/25fr/25rotating kick drill/25fr.
150 as 25faster/25easy.
MS:
16x100 in sets of 4. 3-4 red line rest.
#1 band + paddles- focus on lower abs and pressing chest.
#2 easy free- focus on middle back on surface, start each rep with back on the wall.
#3 easy free- focus on butt cheeks sensation on surface.
#4 board kicking fast! Time?
After MS, 100 wd.
Body Position + Kicking 4800
600 as 100free/50band only. See if going back and forth helps figure out in the body position how to keep the hips up.
400 as 25 teeter totter/25free/25rotating kick/25free.
200 as 25faster/25easy.
8x100 band + paddles on 1:30? just solid.
MS:
20x100.
#1 band only- focus on lower abs and pressing chest on 1:35.
#2 easy free- focus on middle back on surface, start each rep with back on the wall on 1:30.
#3 easy free- focus on butt cheeks sensation on surface on 1:30.
#4 board kicking fast! Time?
After MS, 100 easy.
600 as 50 fly kick on back medium effort/25surf kick hard/25 free easy.
100 w/d.
** Surf kick = lock arms straight out in front by thumbs, chin on surface, kick will be deeper to hit the hammies
