Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
“And all the girlies say I’m pretty fly for a white guy.” -The Offspring
Just a little set to make your butterfly feel gnarly.
9x through:
300 fly @ 4:30/4:15/4:00 by round
100 no fly ez @ 1:30
Round 1 – the 300 is 3 cycles fly off each wall, then kick the rest of the 25
Round 2 – the 300 is 5 cycles fly off each wall, then drill the rest of the 25
Round 3 – all swim fly, flip the turns to put a little extra zip in your fly
Enjoy!
The Swimming Wizard 