3/2 Warm Up EN1  20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE           {IM Swim @ BBDPS, 1 OB, 2 OB, 3 OB  Please see BASICS, for full set explanations, on the IM swim start the first loop at BBDPS, and add a stroke on each loop you repeat, until you are out of [...]

2/24: 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  Sprint Set SP3  2 x (4 x 6 str on 1:30) w/50 drill                50  Drill:  a) scull toward your feet - belly            b) [...]

2/17: 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’) w/50 drill of the week                25   1st  set:  3 of freestyle / 3 or 4th stroke  2nd set:  3 of 2nd stroke / 3 of 3rd stroke  2 sets of [...]