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
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