The 4-Mile Workout

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

LCM

Use the LCM Goal Pace sheet on our Tools for Coaches tab to determine your paces.

15 x 100 @ 1:40 Hold P1500
200 ez swim
6 x 250 @ 4:00 Descend 1-3 to P1500
200 ez swim
3 x 500 @ 8:00 Descend to all out
200 ez swim
1 x 1500 all out for time
200 ez swim

6800m Total