Ryan Sprang
Head Coach
Nittany Lion Aquatic Club
SCY
Pull -500’s just make the interval
200’s under 2:00
500 @ 5:30
200 @ 2:15
500 @ 5:30
2 x 200 @ 2:10
500 @ 5:30
3 x 200 @2:05
500 @ 5:30
4 x 200 @2:00
See Coach Sprang’s very popular IM Set as well
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