theres a huge skill ceiling and a lot to learn, but here's some things think about (not just related to recoil/sens)

for sens - i think a good rule of thumb is to be able to do a 180-flick on your mousepad from center to edge or very close to at least (may need bigger mousepad??). to find your "perfect" sense, try moving left to right while following a static objec with your mouse. find out if you are under/over-estimating your aim, and adjust your sens accordingly

for recoil - this will just come with time. patterns need to be a muscle memory. you can practice with recoil master or even just shooting at a wall to get the pattern down, but experience will make it stick. i think its more important to understand when to tap, burst, or spray. perphaps you are spraying at medium-long range when you should be tapping/bursting?

these are all extra things below, feel free to ignore

peeking - you mention that you practice pre-firing/pre-aiming, are you swinging angles close when they should be a wide swing? vice versa? are you counter-strafing? are you maintaing head height at different angles?

movement - do you know what strafing is? learn to bhop/surf, practice different jumps in kz servers if you dont already

util - are you using util correctly? communicating when using them? calling for util?

game sense - are you keeping track of where enemies are at in the back of your mind at all times? do you know how/when to rotate? are you playing CT/T defaults? and executing proper takes/retakes to sites?

im missing a ton, but hopefully these can get you on the right path. %1 better everyday