Fly focus #1

1000 slow warmup.
200 im swim relaxed.
200 pull back paddles.
100 ez (30 min break: lesson)

Main set all @1:30:

• 2x100 free pull paddles (relaxed).
• 100 fly swim no paddles (controled 4 strokes per lap) (1:15).
• 3x100 free pull paddles;
• 100 fly swim same stroke count more effort (1:09).
• 4x100 free pull paddles; #3&#4 strong;
• 100 fly swim same stroke count (1:05) good aggressive break outs;
• 5x100 free pull NO paddles;
• 100 fly strong but stroke count was 5 per lap. Aggressive breakouts (1:02).
• 7x100 pull/swim/kick ez.

Speed set.
10x50 @60

• free zipper drill
• finish drill
• kick
• free swim relaxed
• 25 build/ 25 free fast

second time around last 50 is all out 50fly for time from a push.

600 playfull warmdown

5,100y