Ryan Woodruff, Lynchburg YMCA
10:00 Fartlek (non-stop motion) choice @11:00
Odd 50s: 15m fast kick UW/35m Drill
Even 50s: 15m sprint swim/35m smooth
9 x 100 @2:00
Descend 1-3 choice, #9 from a dive
10:00 Fartlek same @11:00
6 x 150 @ 2:40
Descend 1-3 choice, #6 from a dive
10:00 Fartlek same @11:00
3 x 200 @ 3:20
All free descend 1-3, #3 from dive
The Swimming Wizard 