Welcome to Friday Fly Day

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

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

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