Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
LCM
3 x 400 free descend and negative split
1 @ 5:40
1 @ 5:30
1 @ 5:20
300 w/snorkel 25 kick/25 swim choice
4 x 300 free 200 DPC B3/100 Overkick @ 4:10
300 same as above
6 x 200 free, paddles & buoy optional
2x: 1 @ 2:45
1 @ 2:40
1 @ 2:35
300 same as above
12 x 100 free swim
2x: 1 @ 1:25
1 @ 1:20
1 @ 1:25
1 @ 1:15
1 @ 1:25
1 @ 1:10
300 same as aboveLabels: Distance, Distance Per Cycle, Freestyle, Snorkel