Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Warmup
400 free swim
4 x 100 RIM Drill
4 x 50 4 sprint cycles off both walls all @ :10 rest
Main set:
7x through @ 11:00
Rounds 1-4 are free, rounds 5-7 no free
400 for time
6 x 50 descend cycle count 1-3 @ :50
Kick set:
? x 50 kick w snorkel1 @ :50
1 @ :48
1 @ :50
1 @ :46
1 @ :50
1 @ :44
and so on, until you miss the interval, then go:
1 x 100 all out for time
The Swimming Wizard 