1/13: Warm Up EN1 20’ x IM mix {EKTY {KTYE {TYEK {YEKT 200 @ BBDPS/1OB 100 @ 2OB 200 @ 3OB/4OB 100 @ 1OB 200 @ 2OB/3OB Full stroke warm-up. Please see BASICS if you need more explanations AN. Threshold 400 kick w/board Timed effort, keep record. Sprint Set SP3 2 [...]
1/6: 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, then [...]
12/16 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 OUT, NO BREATH; swim easy to the 50, restart [...]
