12.10.2016

Dryland Descend Fartlek Set

Ryan Woodruff
Head Coach
Lynchburg YMCA


3 x 9:00 continuous @ 10:30
   50 freestyle smooth breathing every 3
   10 squats
   50 freestyle from dive @ ~P200 +2
   5 push-ups
  50 freestyle from dive all out
  3 in & outs (climb out of pool, hop back in)
Do as many rounds as possible in 9:00

2nd 9:00 - swimmers do br or fly
3rd 9:00 - swimmers do backstroke

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