Ryan Woodruff, Lynchburg YMCA
LCM. The aim of this set was for us to train good-quality butterfly while accommodating the wide range of fly speeds in our top two groups. We used the :10 rest to allow swimmers to go at their own pace, and the changing instructions in terms of cycle count promoted mental engagement. Having some freestyle in each 50 also allowed them to recover their technique for the next 50 and avoided “butterstruggle.” Total fly cycles: 440.