"D"cember Freestyle Set

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

2x:
Round 1 – Swim
Round 2 – Pull with , make all P1650-based swims 2 seconds faster

300 free @ 4:00 Beat 1/3 of your best 1,000 free time
5 x 100 free @ 1:20 Beat P1650 + 4
600 free @ 8:00 Beat 2/3 of your best 1,000 free time
5 x 100 free @ 1:20 Beat P1650 + 2
900 free @ 12:00 Beat your best 1,000 free time
5 x 100 free @ 1:20 Beat P1650
300 EZ Backstroke swim