Ryan Woodruff
Head Coach
Lynchburg YMCA
Pre-Set:
Sprint 2,4,6,8,10,12 cycles on #1-6 and repeat
Main Set - 1 hour set
4 x 200 free @ 3:00 w/fins and paddles
1:00 rest
Broken 200 choice (50, 100, 50) w/:10 rest at break points
2:00 rest
4 x 200 @ 3:00 w/fins and paddles
1:00 rest
Broken 200 (50, 100, 50) w/:20 rest at break points
2:00 rest
4 x 200 @ 3:00 w/fins and paddles
1:00 rest
Broken 200 (50, 100, 50) w/:30 rest at break points
5:00 rest to swim easy
200 for time...goal is to beat first broken 200 w/:10 rest
100 easy swim
Kick Set - 20 min - no kickboards
4x:
4:00 kick for distance, descend rounds 1-4
Labels: Broken, Goal Sets, Race Pace, Test Set