Ryan Woodruff
ryan.d.woodruff@gmail.com
LCM
Warmup - 400 swim, 4 x150 d-s-b, 4 x 50 20m sprint/30 m easy all @:20 rest
#1 negative split, #2 broken, fast with :30 rest at 400 mark
2 x 100 at Pmile+2 @
1:30 # 1 negative split, # 2 broken, fast with :20 rest at 300 mark
4 x 100 at Pmile+1 @
1:30 #1 negative split, # 2 broken, fast with :10 rest at 200 mark
2 x 200 @
2:45/3:00 (
1:22 and
1:30 base)
#1 negative split, # 2 fast with no rest
8 x 100 at Pmile -2 @
1:30(Pmile="at mile pace")
6 x 150 free with snorkels @
2:40 50 fists drill/50 swim/50 catchup
5 x 300 @ :20 rest Fastest Possible Average.
This is a broken 1500 with
1:20 total rest.
400 easy swim