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

WARM UP (1800-2200 yards)

  • 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)

COOL DOWN (200 yards)

  • 4 x 50 on 1:10/1:20/1:30

Total Yards: 2800-3500

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