Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Focusing on good IM efforts interspersed with aggressive freestyle swims. Everything in the main set is descend, then working specific underwater skills in the second set.
3 x 200 IM descend @ 2:30
4 x 75 free descend @:55
3 x 200 IM descend @ 2:35
3 x 75 free descend @ :50
3 x 200 IM descend @ 2:40
2 x 75 free descend @ :45
3 x 200 IM descend @ 2:45
1 x 75 free @:40 MAKE IT!
500 Free pull B 3-5-7-5-3
1 x 100 fly @ 1:10
1 x 25 all out backstroke, UW kick to 15m @ 1:00
1 x 100 back @ 1:10
1 x 25 all out breaststroke w/ double pullout @ 1:00
1 x 100 breast @ 1:20
1 x 25 all out freestyle, UW kick to 15m @ 1:00
The Swimming Wizard 