Kick Focus 1700
warm up 200 as 100free/50drill/50kick choice. MS: 7x200 ODDS 25 kick with right arm in front (see below)/25 left arm in front/50 overkick/50 surf kick/50overkick. EVENS swimming as 100 easy/12.5fast/37.5easy/25fast/25easy. On 15" rest. Cool Down 100 easy free. ** That 25 kick with right arm in front is like this: Right arm in front, think about long boat, left arm at side. Kick on stomach. When you need to breath, roll head and body as a unit to breathe on the left. Should feel comfy, except legs which are kicking strong! ** Overkick- swimming free arms really slow and kicking really fast and hard. You will have way way over 6 kicks per stroke. ** surf kick= arms locked in front on surface of the water, locking thumbs together. Chin on surface of the water. Try to get feet still on the surface of the water by having an arch in the back. You will feel it in the hammies.Kick Focus 2500
400 as 100free/50drill/50kick choice. MS: 7x200 ODDS 25 kick with right arm in front (see below)/25 left arm in front/50 overkick/50 surf kick/50overkick. EVENS swimming as 100 easy/12.5fast/37.5easy/25fast/25easy. On 3 red line rest. 200 your choice, mix it up, aerobic. 4x100 kicking flutter with board. ODDS fast, evens steady on 3 red line rest. 100 easy free. ** That 25 kick with right arm in front is like this: Right arm in front, think about long boat, left arm at side. Kick on stomach. When you need to breath, roll head and body as a unit to breathe on the left. Should feel comfy, except legs which are kicking strong! ** Overkick- swimming free arms really slow and kicking really fast and hard. You will have way way over 6 kicks per stroke. ** surf kick= arms locked in front on surface of the water, locking thumbs together. Chin on surface of the water. Try to get feet still on the surface of the water by having an arch in the back. You will feel it in the hammies.Kick Focus 5000
800 as 100free/50drill/50kick choice.
8x100 free on 1:25, nothing fancy, OK to put on paddles. Focus on something with your stroke and work on it.
MS:
10x200 ODDS 25 kick with right arm in front (see below)/25 left arm in front/50 overkick/50 surf kick/50overkick. EVENS swimming as 100 easy/12.5fast/37.5easy/25fast/25easy. On 3 red line rest.
500 your choice, mix it up, aerobic.
8x100 kicking flutter with board. ODDS fast, evens steady on 3 red line rest.
100 easy free.
** That 25 kick with right arm in front is like this: Right arm in front, think about long boat, left arm at side. Kick on stomach. When you need to breath, roll head and body as a unit to breathe on the left. Should feel comfy, except legs which are kicking strong!
** Overkick- swimming free arms really slow and kicking really fast and hard. You will have way way over 6 kicks per stroke.
** surf kick= arms locked in front on surface of the water, locking thumbs together. Chin on surface of the water. Try to get feet still on the surface of the water by having an arch in the back. You will feel it in the hammies.