Date:  11-23-2020 Workout Today Energy System Exercise Set Exercise Description  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’) 25 w/50 drill of the week swim first set on 1st and 4th best strokes swim [...]

Date:  11-16-2020  Workout Today     Energy System  Exercise Set  Exercise Description  Warm Up EN1  20’ x IM mix {EKTY                       {KTYE                       {TYEK                                           {YEKT   200 @ BBDPS  200 @ 1 OB   200 @ 2 OB  200 @ 3OB  Full stroke warm-up.  Please see BASICS for explanations that are more detailed.    Sprint Set SP3  [...]

Date:  11-09-2020  Workout Today      Energy System  Exercise Set  Exercise Description  Warm Up EN1  20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE  {IM Swim @ BBDPS  Please see BASICS, for full set explanations  Sprint Set SP3  2 x {(6 x 6 str on 1’) w/50 drill                  25    2 sets of 6x 25, push off [...]