Meet in Warm Pool for Vertical Butterfly

WARM UP (800-1100 yards)

10 x Vertical Butterfly drill in deep end of warm pool
1 x 200/300/ or 400 free
Fly Drills – Four Rounds
- 1 x 25 – Superman w/ dolphin kick drill
- 1 x 25 – Mary T drill – breath as arms are passing under your body
- 1 x 50 fly kick on back, arms in streamline
1 x 200/300 pull

All lanes together: 10 x 50 tempo swims on 1:15
- Listen to the metronome before 50 and try to match that pace
- Note the tempo that gives you a 100 time that you would like to hold for a set of 9 x 100 free
9 x 100 free on 1:35/1:50/2:00/2:15
1 x 100 easy choice
4 x 75 kick on 1:50/2:00/2:15/2:30
Bonus Set – 4 x 100 :15s rest
- #1: 25 stroke(80-85% effort) + 75 free recovery
- #2: 50 stroke(80-85% effort) + 50 free recovery
- #3: 75 stroke(80-85% effort) + 25 free recovery
- #4: 100 stroke(80-85% effort)