Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Warm-up 100-200-300-400 – 1/4 of each distance kick, 1/2 of each distance drill, 1/4 of each distance swim
3x (including the 400)
200 Fly @ 2:50 (1:25)
150 Back @ 2:10 (1:26)
100 Breast @ 1:25
50 Sprint free @ 1:00
100 Breast @ 1:20
150 Back @ 2:05 (1:23)
200 Fly hold count and build entire 200 @ :10 rest
400 free pull – paddles, buoy, snorkel
Kick set – 4 x through, all @ :25 per 25
25 fast kick
75 ez kick-dominant drill
50 fast kick
50 ez kick-dominant drill
75 fast kick
25 ez kick-dominant drill
Loosen down 500 breast descend cycles by 25 1-4 x 5
The Swimming Wizard 