Warm-Up (1000 yards)

  • 1 x 400 choice
  • Fly Core Set
    4 x (2 x 25 w/ :10s rest)  Keep buoy between knees
    First 25: Seahorse
    Second 25: Add arms, think DIVE DOWN and then PULL UP
  • Fly Kick Set w/ fins – 2 Rounds w/ :15s rest
    1 x 25 underwater fly kick w/ arms at sides
    1 x 75 fly kick on back – no board
  • Fly Timing Drills – 2 rounds w/ :15s rest, breathe to the side
    1 x 50 left arm only: dive down, then pull up, right arm extended.
    1 x 50 right arm only: dive down, then pull up, left arm extended

Pre Set (400 yards)

  • 8 x 50 on 1:00 – Swim Golf

Main Set (1200 yards)

  • 8 x 100 on 1:35
  • 1 x 250 pull recovery
  • 2 x 75 kick w/ :20s rest
    25 L leg only + 25 R leg only + 25 both legs

Secondary Set (100 yards)

  • 4 x 25 fly on :30

Cool Down (200 yards)

4 x 50 choice on 1:10

Total: 2900

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s