Doubling Down and Golfing

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

LCM

WARMUP
400 FREE B3, 4+ DOLPHIN KICKS OFF EVERY WALL @ 6:40
200 IM 25 DRILL/25 SPRINT

KICK SET
3 X 150 CHOICE KICK W/ FINS & SNORKEL GO BEST 200 SWIM TIME ON #1 AND DESCEND FROM THERE @ 3:30
(BREASTSTROKERS CAN GO WITHOUT FINS, BUT LOCK FINGERS UP FRONT)

150 EZ SWIM

MAIN SET “DOUBLING DOWN”- 3x THROUGH
800 FREESTYLE SWIM STRONG @ 10:40 (1:20) 11:00 (1:22) 11:30 (1:25)
3 X 50 CHOICE FASTEST POSSIBLE AVERAGE @ :50
400 FREESTYLE – BEAT ½ OF 800 TIME BY 10s @ 5:30 (1:22) 5:40 (1:25) 5:50 (1:27)
2 X 50 CHOICE FASTEST POSSIBLE AVERAGE @ :55
200 FREESTYLE – BEAT ½ OF 400 TIME BY 8s @ 2:50 (1:25) 2:55 (1:27) 3:00 (1:30)
1 x 50 CHOICE ALL OUT SPRINT @ 1:00

100 EZ

12 X 50 @ 1:00 “SWIMMING GOLF” – THE OBJECT IS THE LOWEST SCORE

ON 50 #1 – GET TIME AND COUNT CYCLES – ADD THESE TWO NUMBERS TOGETHER – THIS IS “PAR” FOR YOU
ON #2- AIM FOR 2 UNDER PAR
ON #3 – AIM FOR 4 UNDER PAR
ON #4 – AIM FOR 6 UNDER PAR
REPEAT, DOING A DIFFERENT STROKE

LOOSEN DOWN

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