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 [...]

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 [...]