12/16 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 50 3 sets of 4 repetitions of 6 strokes from push off, ALL OUT, NO BREATH; swim easy to the 50, restart [...]
12/9 Warm Up EN1 20’ x {KRLS – I.M. Please see BASICS – Warm up of the week Sprint Set SP3 2 x (4 x 6 str. on 1’) 25 Take 4’ for drills of the week: Pendulum Roly-Poly 2 sets of 4x 25 on 1’ send off. Go ALL OUT no breath 6 strokes and swim [...]
12/2 Warm Up EN1 20' x EKTY x 1, 2, 3, 4 100 @ BBDPS, 200 @ 1 OB, 300 @ 2 OB, 400 @ 3 OB, for additional explanations please go to Basics Kick Set 20' x 200 w/20" Fins EY {b, s, b, s 200's w/20" rest until 20' finish An. Threshold EN3 Intensity: 3 [...]
