Focus: Butterfly
Warm up (1350 yards)

  • IN WARM POOL: 3 x sink to bottom, pull up to surface
  • 1 x 400 free
  • Fly Kick Set – 2 rounds (500 yards)
    1 x 25 underwater fly kick, arms at sides, head & chest down, hips up
    1 x 75 fly kick on side, lower arm extended
    1 x 150 fly kick on back – no board
  • 6 x 75 free pull (450 yards)
    #1 – 3 on 1:30
    #4 – 6 on 1:20

Main Set (1900 yards)

  • 6 x 200 free on 3:00/3:30
    #1: 25 PINK ZONE + 175 WHITE ZONE
    #2: 50 PINK ZONE + 150 WHITE ZONE
    #3: 75 PINK ZONE + 125 WHITE ZONE
    #4: 100 PINK ZONE + 100 WHITE ZONE
    #5: 150 PINK ZONE + 50 WHITE ZONE
    #6: 200 PINK ZONE
  • 1 x 100 EZ
  • 2 x 200 IM :30s rest
    Each stroke will be 25 kick + 25 stroke (WHITE ZONE)

Cool Down (200 yards)

  • 4 x 50 choice on 1:10

Total Yards: 3400

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