1:00 rest
Talk about Butterfly-
- Exhale through your nose with face in water;
- Firm hands through the last 1/3 of the stroke;
- Press shoulders & torso forward & down as hands start recovery.
12 x 25 in sets of 4-
1-3, fly drill @ :40 (different by round)
#4- FAST kick on back @ :20 (small FAST UDK's to 8y
Take fins off for 3rd set, check HR after each round
1:00 rest after 3rd set, check HR again
12 x 75 @ 1:30-
25 fly pull with free kick
25 kick free on back build (FAST UDK's to 8y
25 breast kick with boards- squeeze feet together at the end of each kick, feel glide
If there is time:
Work on 25's fly from a dive (FAD), "IM setup style"
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race LCM. Have a great day!
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