Welcome to Friday Fly Day

Ryan Woodruff, North Carolina Aquatic Club

Throughout this set, every time you reach the wall, perform vertical dolphin kicking until your interval comes up for an extra aerobic boost.

300 fly swim @ 6:00
Swim fly as long as you can hold your technique together (i.e. hold you count and rhythm). When you fall off, kick a 25 dolphin kick and then resume fly swimming. Continue until you have reached 300 yards total of fly swimming (it may be a 325, 350, 375 etc. total)

3 x 200 fly
#1 – 12.5 kick/12.5 fly clap drill @ 3:30
#2 – 12.5 triple kick drill/12.5 swim @ 3:00
#3 – 15m swim/~10y no breath fly swim @ 3:00

20 x 50 @ 1:00
#1 – breathe every stroke
#2 – breathe every 2nd stroke
#3 – breathe every 3rd stroke
#4 – fast swim, choice breathing pattern

2 thoughts on “Welcome to Friday Fly Day

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