For further explanations, please see BASICS. Warm Up EN1 20’ x IM mix {EKTY {KTYE {TYEK {YEKT 200 @ BBDPS/1OB 100 @ 2OB 200 @3OB/4OB 100 @ 1OB 200 @ 2OB/3OB AN. Threshold 400 kick w/board Sprint Set SP3 2 x (4 x 6 str on 1:15) w/50 drill of the week 2 [...]

Warm Up EN1 20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE {IM Swim @ BBDPS Sprint Set SP3 2 x {(6 x 6 str on 1’) w/50 drill 2 sets of 6x 25, push off and swim all out, no breath until 6 strokes, then swim easy to the 25.  In E & K [...]

For further explanation, see BASICS. Warm Up EN1 20' x EKTY x 1, 2, 3, 100 @ BBDPS, 200 @ 1-2OB, 300 @ 3-4-5OB Sprint Set SP3 3 x (4 x 6 str on 1:15) w/50 drill  3 sets of 4 repetitions of 6 strokes from push off, ALL OUT, NO BREATH; swim [...]