Ryan Woodruff
This set was one of my favorites from my time training for open water races.
SCY
10 x 500 @ 6:00 Slight descend #1-5, Hold #6-10 strong & steady
200 ez backstroke
10 x 300 @ 3:40 Hold 2 sec per 100 faster than on the 500s
200 ez backstroke
10 x 100 @ 1:20 Fastest possible average, shoot for 4 seconds faster per 100 than pace on the 300s.
200 ez backstroke
9600 yards
The Swimming Wizard 