Focus: Butterfly/Sprints

Warm-up (1300 yards) 

  • 1 x 200 choice 
  • 8 x 50 on 1:00 – 25 choice drill + 25 choice stroke 
  • 2 x 100 free on 1:40/1:55 build by 25s
     
  • Fly Drills (500 yards)
    4 x 50 on 1:30 – Fly kick on back – no board, arms in streamline
    1 x 100 fly pull – 50 scull only + 50 full pull
    1 x 100 – 2L 2R 2B – your choice of style of breathing
    4 x 25 low rider fly on :35 – your choice of style of breathing 

Main Set (2000 yards) 

  • Jason Lezak Speed Set – Four rounds (one round = 400 yds/8.5min)
    1 x 100 on 2:00
    (100 = 50 fashion model kick on tummy + 50 choice drill)
    4 x 25 on :30 – #1: Fast [Symbol] EZ, #2: EZ [Symbol] Fast, #3: All EZ #4: All Fast
    1 x 50 on 2:00 EZ recovery
    1 x 50 on 1:00 Fast from dive
    1 x 100 on 3:00 EZ recovery
     
  • Backstroke Set
    2 x 25 underwater fly kick on off the wall – go as far as you can
    2 x 75: 25 L arm only, 25 R arm only, 25 both arms
    4 x 50 on 1:10 – Backstroke Swim Golf
     

Cool Down (200 yards) 

  • 1 x 200 choice 

Total Yards: 3500 

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