10.17.2016

Freestyle Workout #7,839

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.



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