Ryan Woodruff, Lynchburg YMCA
Our team got back in the water yesterday for the first time since March 13. We are limited on time and space, but at least we are swimming. Here is our first practice, 55 minutes in length in a SCY pool, focused on freestyle body position and stroke length.
600 warmup free with open turns and 4 dolphin kicks off each wall
6 x 75 25 flutter kick on R side/25 on L/25 catchup @:10 rest
4 x 3:00 Fartlek @3:30
#1 – 20 flutter kicks on your side and then take 1 stroke
#2 – 16 kicks and same
#3 – 12 kicks and same
#4 – 8 kicks and same
6 x 200 @:20 rest
Odds 25 free min cycle count / 25 back
Evens free descend to 80% effort
100 ez warm down
The Swimming Wizard 