Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Today's set was written by NCAC Senior assistant coach Sean Quinn.
#15 - Free and Fly
20 x 25
4 Free @ :20
4 Fly @ :20
3 Free @ :25
3 Fly @ :25
2 Free @ :30
2 Fly @ :30
1 Free @ :35
1 Fly @ :35
Best effort on 4 x 25 fly, improve time & hold cycle count as the interval slows
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