Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
WARMUP
400 FREE SMOOTH SWIM
4 X 100 IM DRILL OR SWIM @ :10 REST
4 X 50 KICK WITH A BOARD DESCEND 1-4
600 PULL BREATHING 3/5 BY 100, DESCEND YOUR 200s
9 X 200 @ 3:30 WORKING ON COMING-HOME-SPEED FOR FREESTYLE
#1 & #7 – 175 SMOOTH@ :10 REST, 1 X 25 SPRINT
#2 & #6 – 150 SMOOTH @ :10 REST, 1 X 50 SPRINT
#3 & #5 – 125 SMOOTH @ :10 REST, 1 X 75 SPRINT
#4 – 100 SMOOTH @ :10 REST, 1 X 100 SPRINT @ 1:15
# 8 – ALL SMOOTH
#9 – FAST FOR TIME
12 x 50 @ 1:00 ANYTHING BUT FREE SPRINT 1 CYCLE ON #1 ( 2 CYCLES ON #2, UP TO 6 ON #6) OFF BOTH WALLS GET YOUR HEART RATE UP BRIEFLY HERE TO ENHANCE THE RECOVERY EFFECT
200 EZ SWIM DOWN
4200 YARDS
