G. I. D.

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

Warm up:600 100 swim/100drill/100 kick/100 swim/100 drill/100 scull

800 free pull B3 9:20/10:10
2 x 400 free pull B3 4:40/5:10
4 x 200 free swim 25 strong/25 perfect technique 2:20/2:35

600 IM 50 swim/50 drill/50 swim 8:00/8:40
2 x 300 IM descend 4:00/4:10
4 x 150 IM, leave out one stroke in IM order 2:05/2:15

400 prime, 50 drill/100 swim/50 ez free @ :10 rest
2 x 200 prime swim, race pattern @ :10 rest
4 x 100 descend by improving turns & underwaters @ :10 rest

Warm down