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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