2/24: 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  Sprint Set SP3  2 x (4 x 6 str on 1:30) w/50 drill                50  Drill:  a) scull toward your feet - belly            b) [...]

2/17: 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’) w/50 drill of the week                25   1st  set:  3 of freestyle / 3 or 4th stroke  2nd set:  3 of 2nd stroke / 3 of 3rd stroke  2 sets of [...]

2/10: Warm Up EN1  20’ x IM mix {EKTY                        {KTYE                        {TYEK                        {YEKT   200 @ BBDPS  100 @ 1 OB  200 @ 2 OB  100 @ 3OB  200 @ 4OB  During the alloted time for warm up, swim in the order of the IM mix: 200 at BBDPS, then 100 add 1 stroke OB, then [...]