Free/Back Workout

Ryan Woodruff, North Carolina Aquatic Club
ncacheadcoach@gmail.com

SCY
500 free @ 6:20 (1:16)
10 x 75 choice odd kick @ 1:20, even swim build @ 1:00
500 free @ 6:10 (1:14)
10 x 50 free, 1 @ :50, 2 @ :45, 3 @ 40 4@:35
500 free @ 6:00 (1:12)
10 x 25 back odds ez swim @:30 even uw dolphin kick @:20
500 free @ 5:50
10 x 25 free odds ez @ :30 even sprint no breath @:20
500 free @ 6:00
10 x 50 back odd @ :50, even @ :35
500 free @ 6:10
10 x 75 choice odd kick @ 1:20, even swim build @ :55
500 free @ 6:20
TOTAL: 6500 yards

Labels: , ,