Warm Up: 600m to 6:10
- 200 FS Pull/Swim Mix
- 100 BK
- 100 BR
- 100 FS
- 25 BK, 25 BR,
- 25 BR, 25 FS
Kick:
- 3 x (25 Kick, 25 Swim, 25 Swim, 25 Kick)
#1 BK, #2 BR, #3 FS
For slower swimmers, change strokes after each 50. - 50 Easy for fastest swimmers to allow group catch up
Fly Kick: with Fins
- 2 x 25 FL Kick with board
– focus on initiating kick from core/hip flexors
and letting it travel down your legs as a wave
– final part of the kick it a short sharp punch from
the knees down
– kick in a slower tempo like with full fly - 2 x 25 FL Kick, no board / underwater
– high tempo smaller amplitude kick as used
off the walls - 2 x 25 FL Kick with board – no fins
Fly Stroke
Fly is a beautiful stroke that requires Power, Timing and Endurance
Timing is summarized – kick hands in – kick hands out.
The Kick hands out corresponds with hands accelerating through pull at waist
All Fly movements are to be forward – not up and down.
Keep your nose Low.
- Demo – 2 x 25 FL one slow tempo, one fast
– Initiate arms with scull out to catch water
– Keyhole in to max acceleration
– Relaxed Recovery just over the water
– Kick is Rhythmic, hips undulate, feet provide punch - Single Arm Drill
– non-stroking arm at side
– emphasis on arm high over to get big hip undulation
– breathe forward or to the side
* 1-2 x (25 R-Arm, 25 L-Arm) - Single Arm Flowing
– non-stroking arm out front
* 1-2 x (25 R-Arm, 25 L-Arm) - 2-2-2 Drill
– 2 Strokes R-Arm, 2 Strokes L-Arm, 2 Full Strokes
*2 x 25 2-2-2 - Half FS – Half FL
– half length Straight Arm FS – half length full Fly
4 x 25 Half-Half
EN-1:
- 2-4 x 50 FS (4)
- 2-4 x 50 BK (3)
- 2-4 x 50 BR (2)
Swim Down: 100 Easy (no time left)