Ryan Woodruff
Warmup
800 : 100 free overkick/100 smooth backstroke/100 smooth free/100 overkick backstroke
Main Set
2x through: 1st round no equipment, 2nd round with paddles (don't use paddles on 3 x 200)
3 x 200 backstroke @ 3:20
12.5 r arm scull
12.5 l arm scull
25 fists drill
50 build
100 strong swim
3 x 50 kick backstroke on your side, kick 8+ yds off wall @ :50
2 x 200 backstroke race pattern and descend 3:10
3 x 50 kick backstroke on your side, kick 8+ yds off wall @ :55
1 x 200 backstroke fast @ 3:00
3 x 50 kick backstroke on your side, kick 8+ yds off wall @ 1:00
Warm-down set
6 x 50 @ :20 rest
#1-4: 12.5 yards back spin drill then ez
#5-6: just ez swim
4400 yardsLabels: Backstroke, Kick, Pull, Race Pattern, Spin Drill