Ryan Woodruff
Head Coach
Lynchburg YMCA
"More days to come
New places to go
I've got to leave
It's time for a show
Here I am, rock you like a hurricane"
-The Scorpions, "Rock You Like a Hurricane"
WARMUP Churn the waters– 20 MINUTES NON-STOP OF:
200 SMOOTH FREE
10 STREAMLINE BLASTOFFS OFF THE BOTTOM
100 KICK W/BOARD
100 SMOOTH NO FREE
10 STREAMLINE BLASTOFFS
50 KICK FAST W/ BOARD
MAIN SET – "THE HURRICANE"
The intensity builds and builds until you reach the “Eye-M” in the middle. The intensity hits strong again shortly thereafter.
Descend the 1st four 500s, Pull is optional on all 100s
500 FREE STRONG @ 5:40
4 X 100 EZ @ 1:15
500 FREE STRONG @ 5:40
3 X 100 EZ @ 1:15
500 FREE STRONG @ 5:40
2 X 100 EZ @ 1:15
500 FREE STRONG @ 5:40
1 X 100 EZ @ 1:15
800 REVERSE “Eye-M” 50 KICK/100 DRILL/50 SWIM
500 FREE STEADY B3 @ 5:40
4 X 100 F.P.A. @ 1:10 F.P.A. = Fastest Possible Average
500 FREE STEADY B3 @ 5:40
3 X 100 F.P.A. @ 1:10
500 FREE STEADY B3 @ 5:40
2 X 100 F.P.A. @ 1:10
500 FREE STEADY B3 @ 5:40
1 X 100 F.P.A. @ 1:10
WARM DOWN SET
? X 25 @ :30 CHOICE, DESCEND CYCLE COUNT 1-4 AND REPEAT
This set was originally published March 30, 2011 here at the Swimming Wizard Blog
Labels: Distance, Freestyle, HWOAT, IM, Woodruff