Focus: Butterfly
Warm-up (1600 yards)
- Two Rounds – First round intervals on the left
4 x 50 choice on 1:10/1:00
4 x 75 pull free on 1:30/1:20
1 x 100 choice kick :30s rest - Fly Timing Drills (400 yards)
1 x 100 = 25 dolphin dives + 25 seahorse + 25 2-arm scull + 25 scull w/ kick
1 x 100 – fly kick on back
1 x 100 – alternate 5 L arm w/ 5 R arm, non-working arm is extended
4 x 25 fly on :40 w/ power push off & one breakout stroke before you breathe
Main Set (1600 yards)
- 5 x 100 free on 2:00 (Fast = RED ZONE Moderate = WHITE ZONE)
#1: 25 fast + 75 moderate #2: 50 fast + 50 moderate
#3: 75 fast + 25 moderate #4: 100 fast
# 5: 100 EZ - 7 x 100 on 1:35/1:50 (PINK ZONE)
- 4 x 100 IM kick :30s rest (WHITE ZONE)
Cool Down (200 yards)
- 4 x 50 choice on 1:10
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