WARM-UP (1300 yds)

  • ON DECK: Fly timing practice – coordinating pull w/ hips
  • 1 x 500 choice
  • 2 x 150 fly kick w/ fins, :30s rest
  • Butterfly Drill Set – A set of 4 x 25 w/ :15s rest of each drill
    • Superman (3 body dolphins, breathe and recover underwater)
    • Superman (3 body dolphins, breathe and recover above water)
    • Progressive fly scull w/ hips
    • Underwater dolphin + break out, then EZ to the wall
    • Goggle drill

MAIN SET (1800 yds)

  • 8 x 75 free on 1:15 w/ 2 underwater fly kicks off of each wall
    *Try to fly kick into your first above water freestyle stroke*
  • Three Round Challenge (EN-3) – Try to beat time of fastest round
    3 x 50 on 1:00           Pacing: Jack – :40s, John – :42s
    1 x 150 w/ 2:00 minute rest   Goal Times: – Jack(2:00), John (2:06)
  • 6 x 50 kick on 1:20

Cool Down (200 yds)

  • 2 x 100 choice on 2:00

Total Yards: 3500

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