Take some time today to focus on your Fly stroke. Remember to get that beautiful up and down butterfly movement, you need to have two kicks per arm stroke.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
Main Set
2 x 300 Free
200 IM
2 x 50 Fly – perfect form
300 Free
200 IM Kick
2 x 50 Fly Kick FAST
All 15 Seconds Rest
= 1500 yds
Warm Down
100 Easy
