Tuesday 9/15
This week's focus: BUTTERFLY! Watch this video:
https://www.youtube.com/watch?v=oUnW1CCcJ0k
Warm up:
6/4 x 100 FR dec 1-4/3, 5-easy, 6-fast @1:30 / 1:45 / 1:50
12/10 x 25 @ :35 / :40 / :45 Butterfly drill (w/fins optional).
odds-1 pull 4 kicks
evens-3-3-3 (3 strokes right, 3 strokes left, 3 whole strokes fly)
Main set:
4 x 125 (50 FR/25 IMO/50 FR) @1:45 / 1:50 / 2:00
3/2 x 100 FR rotate 50 fast (#1-50 fast/50 ez; #2- 25 ez/50 fast/25 ez; ...) @1:30 / 1:45 / 1:50
2 x 75 IM no free @ 1:20 / 1:30 / 1:40
1 x 200 PULL breathe 3-5-7-3 by 25
2 x 75 choice @ 1:20 / 1:30 / 1:40
3/2 x 100 swim @1:30 / 1:45 / 1:50
4 x 125 (50 IMO / 75 FR) @1:45 / 1:50 / 2:00
100 easy cool down
yards: 3100/2500
