3-18 Warm Up EN1 20' x EKTY x 1, 2, 3, 4 100 @ BBDPS, 200 @ 1OB, 300 @ 2OB, 400 @ 3OB Sprint Set SP3 3 x (4 x 6 str on 1:15) w/50 drill 50 3 sets of 4 repetitions of 6 strokes from push off, ALL OUT, NO BREATH; swim [...]

3/11/19 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’) w/50 drill 25 Do a different stroke each set. 2 sets of 6x 25 on 1’ send off.  Go ALL OUT no breath 6 strokes [...]