Saturday Special

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

Here’s a solid distance free set:
20 x 300
#1-5 Swim free, descend @ 3:40
#6-10 Pull free with paddles & buoy, descend @ 3:40
#11 – Strong swim @ 3:25
#12 – Smooth, Negative split @ 3:40
#13 – Strong swim @ 3:20
#14 – Smooth, Negative split @ 3:40
#15 – Strong swim @ 3:15
#16 – Smooth, Negative split @ 3:40
#17 – Strong swim @ 3:10
#18 – Smooth, Negative split @ 3:40
#19 – Strong swim @ 3:05
#20 – Smooth, Negative split @ 3:40