Coach Ryan Woodruff
LCM
1 x 400 free @ 6:20 25m at tempo/25m ez free
2 x 200 free @ 3:10 35m at tempo/15m ez free
4 x 100 prime stroke @ 2:00
#1 - 35m at tempo/65m ez
#2 - 50m at tempo/50m ez
#3 - 65m at tempo/35m ez
#4 - 75m at tempo/25m ez
6 x 50 prime stroke, just fast, no tempo trainers
#1 @ 1:20
#2 @ 1:10
#3 @ 1:00
#4,5,6 @ :50Labels: Backstroke, Breaststroke, Fly, Freestyle, Prime, Race Pace, Tempo Trainer