1/27: Warm Up EN1 15' x EKTY x 1, 2, 3, 4 100 @ BBDPS, 200 @ 1 OB, 300 @ 2 OB, 400 @ 3 OB, for additional explanations please go to Basics Warm Up Legs 400 kick best effort Hold board with elbows on the bottom corners; when you do not need to breathe place head in line with spine, face in water and steady [...]
1/20 Warm Up EN1 20’ x {KRLS – I.M. Please see BASICS – Warm up of the week Sprint Set SP3 2 x (6 x 6 str. on 1’) 25 W/50 drill of the week 2 sets of 6x 25 on 1’ send off. Go ALL OUT no breath 6 strokes and swim [...]
1/13: Warm Up EN1 20’ x IM mix {EKTY {KTYE {TYEK {YEKT 200 @ BBDPS/1OB 100 @ 2OB 200 @ 3OB/4OB 100 @ 1OB 200 @ 2OB/3OB Full stroke warm-up. Please see BASICS if you need more explanations AN. Threshold 400 kick w/board Timed effort, keep record. Sprint Set SP3 2 [...]
