Ryan Woodruff, Lynchburg YMCA
LCM
3 x 100 @ 1:30 25 sprint fly/75 free B3
1 x 300 5 cycles fly/5 cycles breast @ 6:00
3 x 150 @ 2:10 50 sprint fly/100 free B3
1 x 200 5 cycles fly/5 cycles breast @ 4:00
3 x 200 @ 2:50 75 sprint fly/125 free B3
1 x 100 5 cycles fly/5 cycles breast @ 2:00
100 easy free
20 x 50 fly, breathing 1 up/1 down
Put cones or markers on bottom 10m from the finishing wall. No breathing after the cone. Try to keep time consistently strong on all 20.
4 @ 1:00
3 @ :55
2 @ :50
1 @ :45
Editor’s note: This set was originally published to the blog in July 2012
The Swimming Wizard 