Warm up: EKTY 1, 2, 3, 4 – Free, Back, Breast, Fly. Swim the number of laps, in each stroke, written at the end the four strokes, i.e. 1, 2, 3, 4 means that you swim 1 lap of each stroke, then 2 of each, then 3 of each, and finish with 4 laps [...]

Warm up: KRLS – IM:  Do one length, 25 yards or meters, of Kick, Right arm, Left arm, Swim in each of the 4 strokes, of the Individual Medley. When you do the KICK segment, stay on the streamline position until you need to breathe; on flY, breasT, & freE cross your thumbs and [...]

Warm up: IM mix 200 {EKTY @ BB 100 {KTYE @ 1 + BB 200 {TYEK @ 2 + BB 100 {YEKT @ 3 + BB During the alloted time for warm up, swim in the order of the IM mix: 200 at BBDPS, then 100 add 1 stroke OB, then a 200 of [...]