Warm up: {IM Drill:  4 kk Y, 7 kk K, 2 kk T, 7 kk E. {IM Swim: Swim the 4 strokes in the Individual Medley order, YKTE @ your BB&DPS 5 strokes or less in 25 yd. pool). 4 kk Y: Lie on the ‘Y’ position, dolphin kick 4 times, on the 4th [...]

Date: 01-25-2021 Workout Today Energy System Exercise Set Exercise Description Warm Up EN1 15' x EKTY x 1, 2, 3, 4 100 @ BBDPS, 200 @ 1 OB, 300 @ 2 OB, 400 @ 3 OB, for additional explanations please go to Basics Warm Up Legs 400 kick best effort Hold board with elbows on [...]

Date:  01-18-2021 Workout Today Energy System Exercise Set Exercise Description Warm Up EN1 20’ x {KRLS – I.M. Please see BASICS – Warm up of the week Sprint Set SP3 2 x (6 x 6 str. on 1’) 25 W/50 drill of the week 2 sets of 6x 25 on 1’ send off.  Go [...]