Ryan Woodruff, Lynchburg YMCA
SCM
400 smooth free with open turns, great streamlines and 3 dolphin kicks
10 x 25 flutter kick @:35
With snorkel, on side at 45 degrees
400 smooth free with open turns, great streamlines and 4 dolphin kicks
8 x 50 dolphin kick @ 1:00, On side at 90 degrees, snorkel optional, change sides by 25
400 smooth free with open turns, great streamlines and 5 dolphin kicks
6 x 75 br kick with board @ 1:45 (those with knee issues do flutter or dolphin)
400 smooth free with open turns, great streamlines and 6 dolphin kicks
4 x 100 choice kick descend 1-4 to all out @ 2:15
400 smooth free with open turns, great streamlines and 7 dolphin kicks
30 x 50 freestyle
2 x through this sequence of 15
3 with tennis balls @ 1:00
2 swim B3 @ :50
3 fists drill @1:00
2 swim B3 @:45
3 catch-up drill @1:00
2 swim B3 @:40
The Swimming Wizard 