Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
“At Christmas, train hard with vigor and cheer, for Christmas comes but once a year.”
- Anonymous swim coach
This workout takes approximately 2 hours and 45 minutes
1 X 900 WARMUP CHOICE – OPEN TURNS, 4+ D-KICKS EVERY WALL @ 13:00
2 X 25 @ :50 at P100
3 X 700 FREE PULL-300 B3/100 B7/300 B3 @ 8:10 8:30 8:50
(PADDLES, BUOY)
4 x 25 @ :50 at P100
5 x 500 IM @ 6:40 7:00 7:20
(#1- 200 FLY, #2-200 BACK, #3-200 BREAST, #4 – 200 FREE, #5 – STRAIGHT IM)
6 x 25 @ :50 at P100
7 x 300 FREE ODD -- 100 6-3-6/100 CATCHUP/100 OVERKICK @ 3:50 4:05 4:20
EVEN -- DESCEND @ 3:30 3:40 3:50
8 x 25 @ :50 at P100
9 x 100 @ PRIME 1-3 BY 5+ SECONDS FLY & BK @ 1:25, BREAST @ 1:30
10 X 25 @ :50 at P100
11 x 50 @ 1:00 CHOICE - FAST TURNS & PERFECT FINISHES
12 X 25 @ :50 at P100
10,050yLabels: Backstroke, Breaststroke, Distance, Fly, Freestyle, Sprint