Ryan Woodruff, Lynchburg YMCA
These non-stop 6:00 swims repeated the instructions within the 6:00. At about 5:00, coach would yell “Go!” signifying a FAST 50 breast starting immediately.
The instructions on the second round are 5 cycles kick, 4 cycles Swim, 3 cycles speed drill (head up, narrow pull, narrow kick) and repeat.
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