Ryan Woodruff
Head Coach
Lynchburg YMCA
This is a simple generic workout for our swimmers to do during their break IF they wish to swim. Nothing too complicated, just keeping them moving and moving well.
10 x 100 @:20 rest individual warmup
3 rounds:
3 x 300 free @ 3:40 3:50 4:00
descend 1-3 and always negative split
3 x 200 @ 2:40 2:50 3:00
#1 – 100 fly/100 back
#2 – 100 back/100 breast (+:10)
#3 – 100 breast/100 free
3 x 100 FPA @2:30
Round 1 – Free
Round 2 – Choice (no free)
Round 3 – Weakest stroke
200 ez warmdown with open turns
The Swimming Wizard 