Ryan Woodruff
Head Coach
Lynchburg YMCA
9 x (100 swim back or breast + 50 ez) @ 2:30
Swimmer picks back or breast. The goal is to descend the 100s 1-9 without ascending a single time. Starting time on #1 must be within 12 seconds of best time.
Penalty if you add time on a repeat? Skip the 50 ez and do 15 pushups.
Watch them go fast on those last couple repeats!
This set could really be done any stroke, but I particularly like it for back or breast.
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