The Good Morning Set

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

We did this set recently just to wake everyone up, get some good aerobic yardage in, and get the juices flowing for an agressive end-of-practice kick set.

1000 free swim B3 @ 12:30 (1:15 base)
100 free pull B3 @ 1:15
800 free swim B3 @ 10:00
300 free pull B3-5-3 by 100 @ 3:45
600 free swim B3 @ 7:30
500 free pull B3-5-7-5-3 by 100 @ 6:15
400 free swim B3 @ 5:00
700 free pull B3-5-7-9-7-5-3 by 100 @ 8:45
200 free swim B3 @ 2:30
900 free pull B3-5-7-9-3-9-7-5-3 by 100 @ 11:15

5500 yards, 1 hour, 9 minutes

2 thoughts on “The Good Morning Set

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