The 9 x 4

Ryan Woodruff, Lynchburg YMCA

9 x 400 IM done as…(SCM)

#1

12 x 25 fast @:30 (4 each fly/bk/br)

1 x 100 free strong & steady @1:20

#2

4 x 100 IM @ 1:30 Descend 1-4

#3

1 x 400 IM @6:30 (descend #3-6-9)

#4

8 x 25 fast @:30 (4 each fly/bk)

1 x 100 breast strong & steady @1:30

1 x 100 free strong & steady @1:20

#5

2 x 200 IM @3:00 descend

#6

1 x 400 IM @6:30

#7

4 x 25 fast fly @:30

1 x 100 strong & steady bk @1:25

1 x 100 strong & steady br @1:30

1 x 100 strong & steady fr @1:20

#8

1 x 400 IM ez @6:30

#9

1 x 400 IM fast

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