Ryan Woodruff
Standard Warmup (ours takes 18 minutes)
9 x 50 free
1 @ :40
1 @ :35
1 @ :30
200 free B3 with 4+ dolphin kicks off every wall @ 2:30
9 x 50 breast
1@ :45
1@ :40
1@:45
1@:35
1@:45
1@:35
1@:45
1@:40
1@:45
200 breast with double pullouts @ 3:00
9 x 50 back
1 @ :45
1 @ :40
1 @ :35
200 back with steady kick and 4+ kicks off the wall @2:50
9 x 50
3 Fly/Back @ :45,:40,:40
3 Back/Breast @ :45
3 Breast/Free @ :45,:40,:35
Extra :30 rest
200 IM for time
Warm down 100 easy
Labels: IM, Speed