Over the next few weeks I am planning to do a new stroke every Friday. This week happens to be Fly. So do your best here and do as much fly as you can. Areas where is says choice feel free to stay with Fly, but know its ok to switch to another stroke or free if need be. Have a great swim!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
8 x 2 Turn 50 = ALL FLY ( but do use caution if its just too much đŸ™‚
Focus on strong turns and great form
Rest as neededÂ
= 400 yds
Main Set
8 x 100
Odds = Stroke build up
Evens = Free
15 seconds rest
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4 x 50 Fly – All FAST
30 Seconds Rest
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6 x (75 Kick + 25 Swim) Choice ,10 Seconds Rest
= 1600 yds
Warm Down
100 Easy
