Date: 02-11-2019 Workout Today Energy System Exercise Set Exercise Description 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/25 on 1’) w/50 drill of the week 1st set: 3 of freestyle / 3 or 4th stroke 2nd set: [...]
20’ x IM mix {EKTY: 200 @BBDPS {KTYE: 100 @ 1 OB {TYEK: 200 @ 2OB {YEKT: 100 @ 3OB 200 @ 4OB 1 x 400 kick @ the ‘U’ w/fins Lie on side arm pit to bottom, arm pit to sky; both arms pointing in the direction of travel. Face rolls in and [...]
For further explanations, please see BASICS. 20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE {IM Swim @ BBDPS 400 kick best effort 2 x {(4 x 6 str on 1’) w/50 drill 2 sets of 4x 25, push off and swim all out, do not breathe until 6 strokes, and then [...]
