For further explanations, please see BASICS. 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, and then swim [...]

For further explanations, please see BASICS. Warm Up EN1 20' x EKTY x 1, 2, 3, 4 100 @ BBDPS, 200 @ 1 OB, 300 @ 2 OB, 400 @ 3 OB Sprint Set SP3 2 x (6 x 6 str on 1:20) w/50 drill 2 sets of 6 repetitions of 6 strokes [...]

For further explanations, please see BASICS. Warm Up EN1 20’ x {KRLS – I.M. Sprint Set SP3 2 x (6 x 6 str. on 1’) 25 w/100 drill of the week After 6 repetitions do a 100 drill Do a different stroke each set. Go ALL OUT no breath 6 strokes and swim very [...]