Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Testing our ability to hold race pace:
4 x 200 75@P200 + 50 ez + 75@P200 @ 4:00
8 x 100 Descend 1-4 and 5-8 to P500 or P400IM or P200+5 @ 1:30
12 x 50 odd ez even @P200 @ 1:00
16 x 25 odd ez even @ P100 to a foot touch
The Swimming Wizard 