Ryan Woodruff
Head Coach
Lynchburg YMCA
We did the following parallel sets this morning. The structure allowed me to focus on the sprinters for a few minutes, and then shift my focus to the distance swimmers, making me able to time everyone’s race pace swimming. LCM.
Distance Group
5 rounds of:
1 x 500 free B3, paddles, snorkel, buoy optional @ 7:30
3 x 100 @ 1:30
Round 1 – descend to P1500
Round 2 – at P1500
Round 3 – descend to P1500 -1
Round 4 – descend from P1500
Round 5 – Fastest possible average
Sprint Group
5 rounds of:
3 x 35m sprints timed to the head, swim 15m easy @ 2:20
1 x 300 free B5, paddles, snorkel, buoy optional @ 5:00
The Swimming Wizard 