Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
WARMUP W/ SNORKEL – FREESTYLE
30 X 100 @ :10 REST
#1 – 50 STREAMLINE FACE DOWN KICK/50 FISTS DRILL
#2 – 50 KICK ON SIDE/ 50 CATCHUP
#3 – OVERKICK AND CATCHUP
BACKSTROKE
50 – 3 SCULLS/3 STROKES DRILL @ :10 REST
3 X 200 SWIM RACE PATTERN (FOCUS ON UNDERWATERS AND TURNS) @ :20 REST
4 X 25 @ :30 12.5 YDS SPIN DRILL/ 12.5 YDS EZ SWIM
POWER TOWER SET –
6 X 75 BACKSTROKE @ 1:45 FAST GOING OUT, EZ COMING BACK IN
200 EZ FREESTYLE B3– NO BELT
6 X 50 BACKSTROKE @ 1:15 5+ YARDS KICK, 20 YARDS BUILD/25 EZ BACKSTROKE
200 EZ FREESTYLE B3 – NO BELT
6 X 25 ALL OUT SPRINT BACKSTROKE @ :40
200 EZ FREESTYLE B3 – NO BELT
