Ryan Woodruff, Lynchburg YMCA.
SCY.
This isn’t the most creative set ever, but it gets the job done for a cool 4,000 yds of aerobic work. The instructions for our crew were to negative split the long swim, and then make both of the shorter swims faster than half of the long swim. The intervals listed represent the A interval for our group, on a 1:10 per 100 base.
The Swimming Wizard 