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
