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 [...]
2/3: Warm Up EN1 20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE {IM Swim @ BBDPS Please see BASICS, for full set explanations Warm Up Legs 400 kick best effort Hold board with elbows on each side at bottom corners; set head in line, when you do not need to breathe place head [...]
