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 [...]

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 [...]