9/23/19 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 if you need more explanations.  Advanced Team, try something new, warm up flags to flags, do not touch the [...]

9/16: 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 {(4 x 6 str on 1’) w/50 drill                  25    2 sets of 4x 25, push off and swim all out, do not breathe until 6 [...]

9/9: Warm Up EN1  20' x EKTY x 100, 200, 300, 400 see intensities in description  100 @ BB, 200 @ 1-2OB, 300 @ 3-4-5 OB, 400 @ 3-4-5-6 OB.    Kick Set  15' 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  Equipment: [...]