Ryan Woodruff, Firefish Aquatics, Lynchburg, Virginia
We did this set in a 50m pool
2x through:
3 x 50 @ :10 rest
#1 – Seated tucked forward br scull
#2 – 3 kicks/1 pull drill
#3 – swim
2 x 100 @ :20 rest
25 R arm only/25 L arm only/50 swim
1 x 150 breast swim, goal is to beat your best 200yd (short course) time
1 x 50 EZ swim
After round 2:
1 x Broken 200 br for time
(:15 rest at the 50, :10 rest at the 100, :05 at the 150)
The Swimming Wizard 