Focus: Butterfly/Sprints

Warm-up (1500 yards)

  • On Deck Demo of arm and hip coordination
  • Fly Timing Drills – 2 rounds (500 yards)
    1 x 100 breaststroke w/ pullout and fly kick
    1 x 50 Two arm scull – when arms go out, hips go down,
    when arms scull in, hips go down
    1 x 50 left arm only, right arm extended. Left arm goes in, hips go up
    1 x 50 right arm only, left arm extended, Right arm goes in, hips go up
  • 10 x 100 :15s rest
    Odds are choice 50 drill + 50 choice kick
    Evens are choice stroke

Main Set (1600 yards)

  • 4 x (4 x 25 choice on :30)
    #1: Fast à EZ                                #2: EZ à Fast
    #3: All EZ                                     #4: All Fast (RED ZONE)
  • Jason Leszak Sprint Set (1200 yards)
    2 x 50 fast on 2:00 w/ paddles and fins followed by 200 free recovery
    2 x 50 fast on 2:30 w/ fins followed by 300 free recovery
    2 x 50 fast on 3:00 followed by 400 free recovery

Cool Down (200 yards)

  • 1 x 200 EZ with some double arm backstroke

Total Yards: 3300