Ryan Woodruff
ryan.d.woodruff@gmail.com
LCM
Warmup - 1200m, 20:00
400 smooth swim @ 6:00
4 x 150 50 kick/50drill/50 swim @ 2:30
4 x 50 25 fast/25 easy @ 1:00
Main Set - 5500m, 1:08:00
Hold stroke 100s steady & strong. Descend 200s, 400s, and 600 IMs.
1 x 100 FLY @ 1:30
200 IM @ 3:00
1 x 100 BK @ 1:30
200 IM @ 3:00
1 x 100 BR @ 1:40
200 IM @ 3:00
:30 rest
2 x 100 FLY @ 1:30
400 IM @ 6:20
2 X 100 BK @ 1:30
400 IM @ 6:20
2 x 100 BR @ 1:40
400 IM @ 6:20
:30 rest
3 x 100 FLY @ 1:30
600 IM @ 9:40
3 x 100 BK @ 1:30
600 IM @ 9:40
3 x 100 BR @ 1:40
600 IM @ 9:40
100 easy @ 3:00
Kick/Speed Set
4 x 100 @ 3:00 ALL CHOICE
#1 - FROM START, 25m FAST SWIM/75m KICK
#2 - FROM START, 50m FAST SWIM/50m KICK
#3 - FROM START, 75m FAST SWIM/25m KICK
#4 - FROM START, 100m ALL OUT SWIM
WARM DOWNLabels: Backstroke, Breaststroke, Fly, Freestyle, IM, Kick