Ryan Woodruff
Head Coach
Lynchburg YMCA
12 x 100 Free
3 tight descend to P1500 @1:20
1 ez @ 1:40
3 tight descend to P800 @1:30
1 ez @ 1:40
3 tight descend to P400 @ 1:40
1 ez @ 1:40
300 scull/swim by 25
9 x 100
2 at P1500 @1:20
1 ez @ 1:40
2 at P800 @1:30
1 ez @ 1:40
2 at P400 @1:40
1 ez @ 1:40
300 same as above
6 x 100 all @1:40
2 at P1500
2 at P800
2 at P400
300 same warm downLabels: Free, Race Pace