12-14-2020 Workout Today Energy System Exercise Set Exercise Description Warm Up EN1 20' x EKTY x 1, 2, 3, 100 @ BBDPS, 200 @ 1-2OB, 300 @ 3-4-5OB Sprint Set SP3 3 x (4 x 6 str on 1:15) w/50 drill 50 3 sets of 4 repetitions of 6 strokes from push off, ALL [...]

Date:  12-07-2020 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 (4 x 6 str. on 1’) 25 Take 4’ for drills of the week: a)       Pendulum b)       Roly-Poly 2 sets of 4x [...]

Date:  11-30-2020 Workout Today Last week of the Season Last meet of Season Energy System Exercise Set Exercise Description Warm Up EN1 20' 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 Kick Set [...]