Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
400 25 free/25 no free 5:25
12 x 100 no free descend 1-4 to best 100 + 10 seconds @ 1:25
6 x 50 kick @ :55
#1 – 25 fast/25 ez
#2 – 25 ez/25 fast
#3 – all fast
400 same
12 x 75 no free descend 1-4 to best 100 – 7 seconds @ 1:05
6 x 50 same
400 same
12 x 50 no free descend 1-4 to 1/2 of best 100 +2 seconds @ :45
6 x 50 same
400 same
12 x 25 no free RACE!!! @ :30
6 x 50 same
The Swimming Wizard 