Ryan Woodruff
SCY
This practice is meant to be adapted for three different ability levels. The first interval or distance is meant to be for the advanced swimmer, the second for intermediate, etc. (i.e. 500/400/300 @ 8:00/9:00/8:30 means advanced swimmers do 500 yards @ 8:00 and so on).
Warmup
500/400/300 smooth free swim
3 x 300 Kick/Drill/Swim by 100 @ 5:15/6:00/6:45
Pull Set
100 EZ @ 1:30/1:45/2:00
200 (100 EZ/100 Moderate) @ 3:00/3:30/4:00
300 (100 EZ/100 Moderate/100 Fast) @ 4:30/5:15/6:00
200 (100 EZ/100 Moderate) @ 3:00/3:30/4:00
100 EZ @ 1:30/1:45/2:00
3 x 300 IM or Stroke (50 drill/25 fast) @ 5:15/5:45/6:15
Warm Down
6 x 100 freestyle, Descend cycle count per 25 each 100 @ 1:40/1:55/2:15
Total yardage: 3800Labels: Drill, Kick, Masters, Pull