Ryan Woodruff, Lynchburg YMCA
3x:
3x (75 fast from dive+75 ez)@2:30
1x (150 fast + 150 ez) @6:00
The goal on the 75s was just to be fast, execute excellent turns, and hold good technique.
For the 150s, we set a specific time goal based on the 75s.
For Free and Back, that goal was 2 x (best 75 time) + 6 seconds
For Breast and Fly, that goal was 2 x (best 75 time) + 10 seconds.
With those goals, we were able to get a pretty high level of effort with a high success rate.
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