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 🙂

Focus on strong turns and great form

Rest as needed 

= 400 yds

Main Set

8 x 100

Odds = Stroke build up

Evens = Free

15 seconds rest

4 x 50 Fly – All FAST

30 Seconds Rest

6 x (75 Kick + 25 Swim) Choice ,10 Seconds Rest

= 1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,900 yds</h2>

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

  16 x 25  FLY perfect stroke – 10 seconds rest

• • Kick /Drill /Swim/Fast by set of 4

=400 yds

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 

Total = 2,800 Yards