Ryan Woodruff
LCM or SCY
100 x 50
1- Fast from a dive @ 1:00
2- Smooth swim at cycle count -1 @ :50
3- Descend 1-3 to P200 @ :50
4- Smooth swim at cycle count -2 @ :45
5- 25m sprint/25 ez work on breakouts @ 1:00
6- Descend 1-3 to P200 @ :50
7- Steady swim @ :40
8- Kick 4 @ 1:00, 2 @ :55, 2 @ :50
9- Descend 1-3 to P200 @ :50
10- Fastest possible average @ 1:30
9- Ascend 1-3 to P200 @ :50
8- Kick 4 @ 1:00, 2 @ :55, 2 @ :50
7- Steady swim @ :40
6- Ascend 1-3 to P200 @:50
5- 25m ez/25 sprint to perfect finish @ 1:00
4- Smooth swim at cycle count -2 @ :45
3- Ascend -3 to P200 @ :50
2- Smooth swim at cycle count -1 @ :50
1- Fast from a dive @ 1:00Labels: Build, Race Pace, Speed