Ryan Woodruff, North Carolina Aquatic Club
ncacheadcoach@gmail.com
LCM
3x through:
1 x 1500, descend your 500s
1 x 500 easy, 25 scull/25 perfect technique swim
Round 1: Descend 500s by 10-15 seconds each to a strong effort on the last 500
Round 2: Descend 500s by 5-10 seconds each to a strong effort on the last 500
Round 3: Descend 500s by 1-5 seconds each to your best effort of the set on the last 500.
Rest intervals as determined by the coach during the set.
The Swimming Wizard 