Ryan Woodruff
Head Coach
Lynchburg YMCA
This is a full practice. Started of with some kicking and IM followed by some moderately challenging freestyle. A small prep set leads into the main set which works around 200 race pace
Kicking and IM Set
12 x 100
odds kick @ 2:00, 1:50, 1:40, 1:30, 1:30, 1:30
even swim IM @ 1:30, descend 1-3 and 4-6
Aerobic Freestyle Set
300 free @ 4:00 Goal: Beat 1/3 of your best 1,000 free time
5 x 100 free @ 1:20 descend to P500
600 free @ 8:00 Goal: Beat 2/3 of your best 1,000 free time
5 x 100 free @ 1:20 descend to P500
900 free @ 12:00 Goal: Beat your best 1,000 free time
5 x 100 free @ 1:20 descend to P500
300 EZ Backstroke swim
Prep Set for Pace 50s
12 x 25 @ :40
# 1 - sprint UW kicks and 1st 2 cycles
#2 - " " and 1st 4 cycles
#3 - " " and 1st 6 cycles
#4 - easy, minimum cycle count
Race Pace Set
30 x 50 @ 1:00
1 at P200 +4
1 at P200 +2
1 at P200
2 at P200 +4
2 at P200 +2
2 at P200
3 at P200 +4
3 at P200 +2
3 at P200
2 at P200 +4
2 at P200 +2
2 at P200
1 at P200 +4
1 at P200 +2
1 at P200
3 at P-1
Labels: Distance, Race Pace, Woodruff