Ryan Woodruff
Head Coach
Lynchburg YMCA
3 x 9:00 continuous @ 10:30
50 freestyle smooth breathing every 3
10 squats
50 freestyle from dive @ ~P200 +2
5 push-ups
50 freestyle from dive all out
3 in & outs (climb out of pool, hop back in)
Do as many rounds as possible in 9:00
2nd 9:00 – swimmers do br or fly
3rd 9:00 – swimmers do backstroke
The Swimming Wizard 