800 Yards Fly

Masters Practice, Class 8
Thursday, 28 January

Focus on Fly
*Good pull out
*Undulating stroke
*Dolphin off the wall!!

Warm Up:

50 Free
50 Fly Drill
50 Fly 150

Work Out:

50 Fly one arm drill 200

50 IM~ good turns, steady pace, switch at 12.5 250

4 x 25~ IM order, at 2:00 350

2 x 25 Fly at 1:00 400

6 x 25 Free at 1:10 550

4 x 25 as Fly, Drill, Fly, Drill 650



Warm Down:

50 free, loosen 700

50 pull 750

50 kick 800