Please see BASICS, for full set explanations. 9-17-18: Warm Up EN1: 20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE {IM Swim @ BBDPS Sprint Set SP3: 2 x {(4 x 6/easy to 25 str on 1’) w/50 drill 2 sets of 4x 25, push off and swim all out, do not breathe until 6 strokes. [...]
9-10-18: Warm up: 20' x EKTY x 100, 200, 300, 400 Kick Set: 15' x 200 w/20" Fins EY {b, s, b, s 3 to 4 OB with Paddles: 30' x {(1 x 200 w/30" to 40" {(1 x 400 w/40" to 50" Sprint Set: 8 x 6 str on 1:15 w/100 drill [...]
9-03-18: Warm up EN1: 20’ x {KRLS – I.M. Kick Set: 3 x {4 x 25 kk on 60” {1 x 100 E breathe 3, 5, 7, 9 or 3, 5, 3, 7 An. Threshold EN3/Intensity: 3 to 4 OB/ Equipment: Paddles: 40’ x {1 x 100 w/20” A to B {1 x 200 w/30” A [...]