Swim Life: Silver - ANC

1/2 mile run

15 minutes of jump rope

Kettle Weights
20 verticle rows
20 around the worlds
20 overhead swings

Workout Key

BK - Breast Kick
BOSS - 500 [350 swim EN2, 150 kick w/fins FAST] or 200 [150 swim EN2, 50 kick w/fins FAST]
BPA/MSV - Best Possible Average/Maximum Sustainable Velocity
CH - Choice
CHEZ - Choice Easy
DK - Dolphin Kick
DKS - Drill/Kick/Swim
EN1 – Develop economy, maintain aerobic adaptations (10-30 sec rest)
EN2 – Improve threshold, aerobic endurance (10-30 sec rest)
EN3 – Improve aerobic power and minor threshold (30-60 sec rest)
FK - Flutter Kick
HYP - Hypoxic
LOCO - Locomotive, 1 EZ, 1 FAST, 2 EZ, 2 FAST, etc
MDPS - Maximum Distance per Stroke
MOPS - Middle of Pool Sprints
NOVA - Swims with a variety of jumping, somersaults, twisting, diving, & other calisthenics both in & out of the water.
REC – Warm-up, warm-down, drills
SKS - Swim/Kick/Swim
SLOB - Streamline On Back
SP1 – Improve lactate tolerance (1:1-1:2 work/rest ratio)
SP2 – Improve ability to produce lactate and tolerance (1:2-1:8 work/rest)
SP3 - Improve maximum speed and power (1:8+ work/rest ratio)
SPDK - Single Pull, Double Kick Breast Drill
Sprint Medley - 25 half fast/half easy, 25 half easy/half fast, 25 sprint

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