The Golf and Sandwich Set

Ryan Woodruff, Lynchburg YMCA

SCM

We started off with a little swimming golf (add your time and cycles, bring the total lower) just to check in with efficiency before we really got going. Blue 50s at 200 race pace with fast 75s sandwiched in the middle. We got an excellent effort on the 75s kick, and that sometimes caused the 50s at pace to be a little off. After the 3rd sandwich, the 4 x 75s kick at the bottom were a surprise (they were not written on the set originally) and a challenge. Opening up the interval a bit and challenging them to rise to the occasion worked like magic.