8/5/19: 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 [...]

6-3-19 Warm Up EN1  20’xIMmix {EKTY   {KTYE  {TYEK  {YEKT   200 @ BBDPS  200 @ 1 OB   200 @ 2 OB  200 @ 3OB  Full stroke warm-up.  Please see BASICS if you need more explanations.    Sprint Set SP3  2 x (4 x 6 str on 1:30) w/50 drill of the week                50  2 sets of 4 repetitions of [...]

5:27: Warm Up EN1  15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE                            {IM Swim @ BBDPS, 1 OB, 2 OB, 3 OB  8 x 50 kk w/board on 1:15 or w/10“ to 15“  Please see BASICS, for full set explanations, on the IM swim start the first loop at BBDPS, and add a [...]