4-15-19: 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/100 drill of the week 2 sets of 6x 25 on 1’ send off.  Go ALL OUT no breath 6 strokes and swim very [...]

4-8-19  Warm Up EN1 20’ x IM mix {EKTY {KTYE {TYEK {YEKT 200 @ BBDPS 100 @ 1 OB 200 @ 2 OB 100 @ 3OB 200 @ 4OB Full stroke warm-up.  Please see BASICS if you need more explanations Kick Set 3 x {Race Board       E   Y   T   Kuw {Arrow Board     E   Y   [...]

Warm Up EN1 20’ x {IM Drill: 4kkY, 8kkK, 2kkT, 8kkE {IM Swim @ BBDPS, 1OB, 2OB, 3OB, ... Please see BASICS, for full set explanations Kick Set 3 x {4 x 25 w/kickboard} on 45” {4 x 25 E w/bucket} Please see BASICS, if you need more explanations Timed KICK 400 kick with [...]