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 [...]

For further explanations, please see BASICS.  Warm Up EN1:  20’ x IM mix: {EKTY: 200 @BBDPS} {KTYE: 200 @ 1OB} {TYEK: 200 @ 2OB} {YEKT : 200 @ 3OB} SPECIAL  THIS WEEK:  400 kk timed:  Accelerate turns by taking one arm stroke in as the other arm moves the board away toward the [...]