For further explanations, please see BASICS. Warm Up EN1 20’ x IM mix {EKTY  200 @BBDPS {KTYE    200 @1OB {TYEK    200 @2OB {YEKT   200 @30B Sprint Set SP3 2 x (4 x 6 str on 1:20)  w/50 drill of the week  2 sets of 4 repetitions of 6 strokes all out, [...]

For further explanations, please see BASICS. 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, and then swim [...]

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 Sprint Set SP3 2 x (6 x 6 str on 1:20) w/50 drill 2 sets of 6 repetitions of 6 strokes [...]