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 [...]

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 [...]