For further explanation, please see BASICS. Warm Up EN1 15' x EKTY x 1, 2, 3, 4 100 @ BBDPS, 200 @ 1 OB, 300 @ 2 OB, 400 @ 3 OB. Warm Up Legs 400 kick best effort Hold board with elbows on the bottom corners; when you do not need to [...]

Please see BASICS for further explanations. Warm Up EN1 20’ x {KRLS - I.M. Sprint Set SP3 2 x (6 x 6 str. on 1’) W/50 drill of the week 2 sets of 6x 25 on 1’ send off. Go ALL OUT no breath 6 strokes and swim very easy to the 25. [...]

For further explanations, please see BASICS. Warm Up EN1 20’ x IM mix {EKTY {KTYE {TYEK {YEKT 200 @ BBDPS/1OB 100 @ 2OB 200 @3OB/4OB 100 @ 1OB 200 @ 2OB/3OB AN. Threshold 400 kick w/board Sprint Set SP3 2 x (4 x 6 str on 1:15) w/50 drill of the week 2 [...]