Coach Ryan Woodruff
This set was written for backstroke, but it really could be performed any stroke.
300 25 scull/50 drill/25 swim @ :20 rest
2 x 50 swim at tempo (Find your tempo with this set)@ :20 rest
300 25 scull/50 drill/25 swim @ :20 rest
2 x 75 swim at tempo @ :30 rest
300 25 scull/50 drill/25 swim @ :20 rest
2 x 100 50 build up to race tempo/50 at tempo
The Swimming Wizard 