Technique 1600
600 as 150free/100drill/50kick no board x2. MS: 400 as 100overkick/25surfkick/25fr/25Surf/25fr on 15" rest. 300 band + paddles every 3rd length fastER on 15" rest 200 with red theraband on ankles as 6 strokes fast no breath off each wall Cool Down 100 easy free2600
600 as 150free/100drill/50kick no board x2. ** 10x50 on 55 with paddles. 4 minipower rack. 3 hold 35. 2 as 25F/25E. 1 as back. ** If you want to do 3100, this is a great w/u set. Skip if doing 2600 MS: 2 rounds of... (400 as 100overkick/25surfkick/25fr/25Surf/25fr on 3 red line rest. 300 band + paddles every 3rd length fastER on 3 red line rest 200 with red theraband on ankles as 6 strokes fast no breath off each wall on 3:45. 100 easy free on 2')5000 Technique + Kick focus
900 as 150free/100drill/50kick no board x3.
20x50 on 50. 4 minipower rack. 3 hold 35. 2 as 25F/25E. 1 as back. Repeat but second round with paddles.
MS:
3 rounds of...
(400 as 100overkick/25surfkick/25fr/25Surf/25fr on 3 red line rest.
300 band + paddles on 4:30.
200 with red theraband on ankles as 6 strokes fast no breath off each wall on 3'- think tiny kick!
100 easy free on 1:40.)
100 w/d
**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.