10/14 Warm Up EN1 20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE {IM Swim @ BBDPS, 1 OB, 2 OB, 3 OB Please see BASICS, for full set explanations, on the IM swim start the first loop at BBDPS, and add a stroke on each loop you repeat, until you are out of warm-up [...]
10/7 Warm Up EN1 - Pay Attention/Count 20' x EKTY x 1@BB; 2@BB,2OB; 3@BB,2,4OB; 4@BB,1,2,3OB 100 @ BBDPS, 200 @ 1 OB, 300 @ 2 OB, 400 @ 3 OB, for additional explanations please go to Basics Kick Set 4 x 200 w/20" Fins EY {b, s, b, s 200's w/20" rest until 15' finish An. Threshold EN3 Intensity: 3 to 4 OB [...]
9/30: 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 2 sets of 6x 25 on 1’ send off. Go ALL OUT no breath 6 strokes and swim [...]
