9/2: Warm Up EN1 20’ x {KRLS – I.M. Please see BASICS – Warm up of the week Kick Set 3 x {4 x 25 kk on 60” {1 x 100 E breathe 3, 5, 7, 9 or 3, 5, 3, 7 Please see BASICS – Kicking Set An. Threshold EN3 Intensity: 3 to [...]
8/26: Warm Up EN1 20’ x IM mix: {EKTY {KTYE {TYEK {YEKT 100 @ BBDPS 200 @ 1 OB 100 @ 2 OB 200 @ 3 OB 100 @ 4 OB Full stroke warm-up. Please see BASICS if you need more explanations; goal: 5 or less at BBDPS. Sprint Set SP3 2 x (4 [...]
8/19: Warm Up EN1 20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE {IM Swim @ BBDPS Please see BASICS, for full set explanations P.R. Timed Kick 400 kick w/board non-stop Max. Effort 400 fast kick Sprint Set SP3 1 x {8 x 25on 1’) w/50 drill 6str Push off and swim easy to mid [...]
