IM or Backstroke Grinder Set

Ryan Woodruff, Lynchburg YMCA

Black parts are freestyle breathing every 3 strokes (B3) and doing 4 underwater kicks (4DR).

Green parts were either IM or Back/free depending on swimmers’ specialty.

Intervals were pretty tight for our kids (this set was done in short course yards). We had some pretty good performances toward the end.

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