Ryan Woodruff, Lynchburg YMCA
This is a full workout for a first long course course practice of the season focused on butterfly. This is after a 15-20min warmup:
Pre-Set
9 x 100 @:20 rest
#1 Dolphin kick on side
#2 8 Dolphin kicks on side, 1 cycle fly
#3 6 diolphin kicks on side, 2 cycles fly
Main Set
2x:
4 x 150 @ :15 rest, 10 cycles strong fly then steady free each 50
6 x 100 @ :10 rest 14 cycles strong fly then steady free each 50
8 x 50 @ :50
Round 1: All fly Descend 1-4 and 5-8
Round 2: #1,3,5,7,8 are FPA fly, #2,4,6 are free B5
Kick Set with Freestyle
6 x (75 fast kick try to best best 100 LCM time + 25 EZ kick ) @2:20
1 x 200 freestyle descend cycle count by 50
4 x (75 faster + 25) same as above
1 x 200 freestyle descend cycle count by 50
2 x (75 faster + 25) same as above
1 x 200 freestyle descend cycle count by 50
Warm down
The Swimming Wizard 