Warm Up EN1 20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE {IM Swim @ BBDPS Sprint Set SP3 2 x {(6 x 6 str on 1’) w/50 drill 2 sets of 6x 25, push off and swim all out, no breath until 6 strokes, then swim easy to the 25.  In E & K [...]

For further explanation, see BASICS. Warm Up EN1 20' x EKTY x 1, 2, 3, 100 @ BBDPS, 200 @ 1-2OB, 300 @ 3-4-5OB Sprint Set SP3 3 x (4 x 6 str on 1:15) w/50 drill  3 sets of 4 repetitions of 6 strokes from push off, ALL OUT, NO BREATH; swim [...]

Warm Up EN1 20’ x {KRLS – I.M. Sprint Set SP3 2 x (4 x 6 str. on 1’) 2 sets of 4x 25 on 1’ send off.  Go ALL OUT no breath 6 strokes and swim very easy to the 25.  After 4 repetitions do the drill of the week –see BASICS if [...]