12/2 Warm Up EN1  20' 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  Kick Set  20' x 200 w/20" Fins EY {b, s, b, s  200's w/20" rest until 20' finish  An. Threshold EN3  Intensity: 3 [...]

11/25  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  swim first set on 1st and 4th best strokes  swim second set on 2nd and 3rd best strokes  2 sets of 6x [...]

11/18 Warm Up EN1  20’ x IM mix {EKTY                       {KTYE                       {TYEK                                           {YEKT   200 @ BBDPS  200 @ 1 OB   200 @ 2 OB  200 @ 3OB  Full stroke warm-up.  Please see BASICS for explanations that are more detailed.    Sprint Set SP3  2 x (4 x 6 str on 1:20)  w/50 drill of the week                [...]