Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
If you know him, you are no doubt amused at how appropriate the title is.
SCY
This set can only be done at afternoon practice.
Warmup
20 minutes. Do whatever you want to prepare yourself to swim fast, just be READY TO GO at the end of the time.
4 x 15m sprints from a dive for time @ 2:00
Time to the head crossing the 15m mark
200 ez social swim
4 x 25 yard sprints from a dive @ 2:00
200 ez social swim
4 x 35 yeter (25 yards + turn & back to the near 15m mark) sprints @ 2:00
200 ez social swim
1 x 50 yard sprint for time
Loosen down until you feel REALLY, REALLY, GOOD.
Get out and go home.
The Swimming Wizard 