Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Here's a solid distance free set:
20 x 300
#1-5 Swim free, descend @ 3:40
#6-10 Pull free with paddles & buoy, descend @ 3:40
#11 - Strong swim @ 3:25
#12 - Smooth, Negative split @ 3:40
#13 - Strong swim @ 3:20
#14 - Smooth, Negative split @ 3:40
#15 - Strong swim @ 3:15
#16 - Smooth, Negative split @ 3:40
#17 - Strong swim @ 3:10
#18 - Smooth, Negative split @ 3:40
#19 - Strong swim @ 3:05
#20 - Smooth, Negative split @ 3:40Labels: Distance, Freestyle