Warm-Up (1300 yards)

  • 1 x 300 choice
  • Fly Timing Set w/ fins
    4 x 50 :10s rest
    First 25: Seahorse w/ scull – Scull out hips up, scull in hips down
    Second 25: Seahorse w/ scull – Breathe every other scull out
    Breathing Challenge: Chin Surf
  • Fly Kick Set w/ fins
    4 x 100 around the clock fly kick fly w/ 15s rest
    25 on stomach, 25 L arm lead on side, 25 on back, 25 R arm lead on side
  • Fly Timing Drills – breathe to the side
    8 x 50 w/ :15s rest – 4 L arm only, 4 R arm only, 4 both arms

Pre Set (300 yards)

  • 6 x 50 on 1:00 – Swim Golf

Main Set (1400 yards)

  • 6 x 150 on 2:20
  • 1 x 300 pull recovery
  • 8 x 25 power push off kicks on :35 – no board on side

Secondary Set (100 yards)

  • 4 x 25 fly on :30

Cool Down (200 yards)

  • 4 x 50 choice on 1:10

    Total: 3300

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