Ryan Woodruff, Lynchburg YMCA Swim Team, Lynchburg, Virginia
SCM
We placed pucks at the 7m mark off each wall. Swimmers were instructed to UW dolphin kick the first AND last 7m of every 25. In between the pucks (~11m) was swim freestyle. At each wall, do an open turn and get a breath.
2x through:
4 x 25 @ :05 rest
3 x 50 @ :10 rest
2 x 75 @ :15 rest
1 x 100 (pause and regroup)
On the second round, we used fins and flipped all turns.
The Swimming Wizard 