11/1/16
GO CUBS!!
Butterfly day ;). Don't be afraid.
Butterfly-
https://www.youtube.com/watch?v=UffZn_-lU54
Butterfly Breathing-
https://www.youtube.com/watch?v=mSRQrZAxCUA
Butterfly Kicking-
https://www.youtube.com/watch?v=ebMfr7n65_c
Warm up-
500/300 free...alternate 75 swim/25 drill
300 IM...kick(no board)-drill-swim
8/4x50s CHOICE @ 1:00 25 drill/25 swim
(1200/800)
5/3x100s kick @ 2:10
Alternate 25 fast/25 easy
(500/300)
Drill set-
16x25s @ :40 with fins
1-4...superman arms, fly kick, make sure to press chest
5-8...1 pull 4 kicks
9-12...3 right arm, 3 left arm
12-6...fly arms, flutter kick, stay low when breathing
(400)
Main set:
8x75s without without fins @ 1:20/1:30
1st 25...5 fly strokes then free
2nd 25...6 fly strokes then free
3rd 25...7 fly strokes then free
(600)
8x50s @ :55
25 IMO fast/25 free
(400)
100 easy
Total-3200/2600
