Ryan Woodruff, Lynchburg YMCA
LCM. The intervals for the longer swims were pretty loose on this set, and we got some good results out of the dive 100s, particularly for early in the season. On the black sets, swimmers could pick the freestyle or FRIM (IM with free instead of fly) track. On the purple 100s, the instructions were to pick one stroke and stick with it or go in IM order.
The Swimming Wizard 