Ryan Woodruff
Head Coach
Lynchburg YMCA
Head Coach
Lynchburg YMCA
Pre-Set:
12 x 50 @ 1:00
Sprint 2,4,6,8,10,12 cycles on #1-6 and repeat
Main Set – 1 hour set
4 x 200 free @ 3:00 w/fins and paddles
1:00 rest
Broken 200 choice (50, 100, 50) w/:10 rest at break points
2:00 rest
4 x 200 @ 3:00 w/fins and paddles
1:00 rest
Broken 200 (50, 100, 50) w/:20 rest at break points
2:00 rest
4 x 200 @ 3:00 w/fins and paddles
1:00 rest
Broken 200 (50, 100, 50) w/:30 rest at break points
5:00 rest to swim easy
200 for time…goal is to beat first broken 200 w/:10 rest
1:00 rest
Broken 200 choice (50, 100, 50) w/:10 rest at break points
2:00 rest
4 x 200 @ 3:00 w/fins and paddles
1:00 rest
Broken 200 (50, 100, 50) w/:20 rest at break points
2:00 rest
4 x 200 @ 3:00 w/fins and paddles
1:00 rest
Broken 200 (50, 100, 50) w/:30 rest at break points
5:00 rest to swim easy
200 for time…goal is to beat first broken 200 w/:10 rest
100 easy swim
Kick Set – 20 min – no kickboards
4x:
4:00 kick for distance, descend rounds 1-4
1:00 rest
The Swimming Wizard 
Ryan was this done in LC or SC
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This was SCY. Sorry, I will add that at the top of the workout.
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