Ryan Woodruff
Head Coach
Lynchburg YMCA
800 free @ 10:00
do all open turns to get times after each 100:
1st 100: catchup
2nd: P500+8
3rd: overkick
4th: P500+6
5th: catchup
6th: P500+4
7th: overkick
8th: P500+2
400 free pull @ 5:00
breathing every 3-3-3-5-3-7-3-9 by 50
3 x 100 free fastest possible average @ 2:30
The Swimming Wizard 