Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
#7 - Individual Medley Speed
20 x 25
#1-4 Descend butterfly @:30,:25,:20,:15
#5 Max speed backstroke @ :30
#6-9 Descend backstroke @:30,:25,:20,:15
#10 Max speed breaststroke @:30
#11-14 Descend breaststroke @:35,:30,:25,:20
#15 Max speed freestyle @:30
#16-19 Descend freestyle @:30,:25,:20,:15
#20 Max speed butterfly NO BREATH & RACE!!!
Try repeating this set with fins on and drop the intervals by 5 seconds. Yes, that means you have a 25 fly, back and free @:10. Do it!Labels: Backstroke, Breaststroke, Fly, Freestyle, IM, Speed, Sprint