Fartlek and Descend

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

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