Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
1000 warmup – 150 free/100 no free
2 x 500 free pull B3 @ 5:50
5 x 200 free swim
#1@ 2:20
#2 @ 2:30
#3 @ 2:10
#4 @ 2:30
#5 @ 2:00
20 x 25 @ :30 prime stroke w/ Tempo Trainer
odd – build to Threshold Tempo
even – ez kick
5 x 200 @ 2:40, middle 50 is fast prime, the rest is ez free
2 x 500 @ 6:15, middle 100 is fast prime
1 x 1000 middle 200 is fast prime
12 x 50 @ 1:30
#1 – 35 m fast, then ez
#2 – 25 y UW kick fast then ez
#3 – 15m fast then ez
#4 – all ez
