Warm Up EN1 20’ x {KRLS – I.M. Sprint Set SP3 2 x (4 x 6 str. on 1’) 2 sets of 4x 25 on 1’ send off. Go ALL OUT no breath 6 strokes and swim very easy to the 25. After 4 repetitions do the drill of the week –see BASICS if [...]
For further explanations, please see BASICS. Warm Up EN1: 20' x EKTY x 1, 2, 3, 4 100 @ BBDPS, 200 @ 1 OB, 300 @ 2 OB, 400 @ 3 OB Kick Set: 20' x 200 w/20" Fins EY {b, s, b, s An. Threshold EN3: Intensity: 3 – 4 OB: Equipment: Paddles 30' x {(4 [...]
For further explanations, please see BASICS. Warm Up EN1 20’ x {KRLS – I.M. Sprint Set SP3 2 x (6 x 6 str. on 1’) 25 w/50 drill of the week swim first set on 1st and 4th best strokes swim second set on 2nd and 3rd best strokes 2 sets of 6x [...]
