Ryan Woodruff, Lynchburg, Virginia
SCM
Standard Warmup
3 x 500 @ :30 rest, done as:
50 kick fast @:05 rest
50 swim choice low count @:05 rest
50 kick fast @ :05 rest
100 swim choice low count @:05 rest
50 kick fast @ :05 rest
150 swim choice low count @:05 rest
50 kick fast
150 Scull/swim EZ
20 x 100
4 descend free @ :10 rest
4 descend choice @ :10 rest
4 descend IM @ :10 rest
4 free 50 fast/50 smooth @:20 rest
4 choice 75 fast/25 smooth @:20 rest
Underwater Kicking
20 x 25 @:30
1 fast uw kick to 15m then EZ swim
1 smooth swim
2 fast uw kick to 15m then EZ swim
1 smooth swim
3 fast uw kick to 15m then EZ swim
1 smooth swim
4 fast uw kick to 15m then EZ swim
1 smooth swim
5 fast uw kick to 15m then EZ swim
1 smooth swim
200 EZ warm down
The Swimming Wizard 