Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
For distance freestylers:
Descend the 500s, shoot for all fast swims at P500
Optional – use paddles and buoys on all 500s
500 free @ 6:15
20 x 25 @ :20 odd fast, even ez
500 free @ 6:15
10 x 50 @ :40 odd fast, even ez
500 free @ 6:15
5 x 100 @ 1:20 odd fast, even ez
500 free @ 6:15
4 x 125 @ 1:40 odd fast, even ez
500 free @ 6:15 all out for time
4500 yards
The Swimming Wizard 