9/16: Warm Up EN1  20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE           {IM Swim @ BBDPS  Please see BASICS, for full set explanations  Sprint Set SP3  2 x {(4 x 6 str on 1’) w/50 drill                  25    2 sets of 4x 25, push off and swim all out, do not breathe until 6 [...]

9/9: Warm Up EN1  20' x EKTY x 100, 200, 300, 400 see intensities in description  100 @ BB, 200 @ 1-2OB, 300 @ 3-4-5 OB, 400 @ 3-4-5-6 OB.    Kick Set  15' x 200 w/20" Fins EY {b, s, b, s  200's w/20" rest until 15' finish   An. Threshold EN3  Intensity: 3 to 4 OB  Equipment: [...]

9/2: Warm Up EN1 20’ x {KRLS – I.M. Please see BASICS – Warm up of the week Kick Set 3 x {4 x 25 kk on 60” {1 x 100 E breathe 3, 5, 7, 9 or 3, 5, 3, 7 Please see BASICS – Kicking Set An. Threshold EN3 Intensity:  3 to [...]