Ryan Woodruff
Head Coach
Lynchburg YMCA
Freestyle main focus today. Splitting the group into "true distance swimmers" and mid-distance folks doing some aerobic work. "4.D.R." refers to the 4-Dolphin Rule, swimmers must do 4 dolphin kicks off every wall. 4.D.R. was an idea I picked up from a podcast I listened to this summer with Tony Batis of PASA.
Labels: Freestyle, Woodruff
