Ryan Woodruff, Lynchburg YMCA
SCM. Intervals listed are an A and B interval for round 1, round 2, and round 3. 3 x through that for 9 total rounds. For instance, for the A interval it would be 100 kick @1:45, 50 swim @:35, 100 Kick @1:35, 50 swim @:45, 100 Kick @1:25, 50 swim @:55.
The Swimming Wizard 