Long IM Set with Nittany Lion Aquatic Club’s Ryan Sprang

Ryan Sprang
Nittany Lion Aquatic Club

Also: check out Sprang’s Mid IM Set from yesterday

Long IM: (done straight through but providing the spaces below to make the pattern more recognizable)
4 x 100 @ 1:15 50 fly 50 free strong
1 x 100 fly @ 1:20 fast
1 x 300 free @ 3:30 go under 3:00
4 x 25 @ :25 12 UW dolphin kicks blast then swim smooth
1 x 100 @ 1:30 free cruise
4 x 100 @ 1:15 back strong
1 x 200 @ 2:40 100 fly 100 back fast
1 x 200 @ 2:20 free go under 2:00
4 x 25 @ :25 12 UW dolphin kicks then swim smooth
1 x 100 @ 1:30 free cruise
4 x 100 @ 1:25 breast strong
1 x 300 @ 4:00 100 fly 100 back 100 breast fast
1 x 100 @ 1:10 free go under 1:00
4 x 25 @ :25 12 UW dolphin kicks then swim smooth
1 x 100 @ 1:30 free cruise
4 x 100 @ 1:10 free strong
1 x 400 @ 5:20 IM race for time
4 x 25 @ :25 12 UW dolphin kicks then swim smooth
1 x 100 @ 1:30 free cruise

Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

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