Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
LCM
Prior to this set, perform a 1,000m swim for time of your prime non-freestyle stroke.
3 x 100 at P1000 @ 1:50
2 x 50 at P100-2 @ 1:00
1 x 100 ez free @ 2:00
3 x 100 at P1000 @ 1:50
4 x 50 at P100-3 @ 1:00
1 x 100 ez free @ 2:00
3 x 100 at P1000 @ 1:50
6 x 50 at P100-4 @ 1:00
1 x 100 ez free @ 2:00
3 x 100 at P1000 @ 1:50
8 x 50 at P100-5 @ 1:00
1 x 100 ez free @ 2:00
The Swimming Wizard 