11/25 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 swim first set on 1st and 4th best strokes swim second set on 2nd and 3rd best strokes 2 sets of 6x [...]
11/18 Warm Up EN1 20’ x IM mix {EKTY {KTYE {TYEK {YEKT 200 @ BBDPS 200 @ 1 OB 200 @ 2 OB 200 @ 3OB Full stroke warm-up. Please see BASICS for explanations that are more detailed. Sprint Set SP3 2 x (4 x 6 str on 1:20) w/50 drill of the week [...]
11/11 Warm Up EN1 20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE {IM Swim @ BBDPS Please see BASICS, for full set explanations Sprint Set SP3 2 x {(6 x 6 str on 1’) w/50 drill 25 2 sets of 6x 25, push off and swim all out, no breath until 6 strokes, and then [...]
