Distance Free + Speed Fly

Posted on by rdwoodruff

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

100 free catchup drill @ 1:20
200 strong free swim @ 2:20
2 x 25 Fly sprint, 1 breath max @ :40
100 free catchup drill @ 1:20
100 tennis ball drill @ 1:20
300 strong free swim @ 3:30
4 x 25 Fly sprint, 1 breath max @ :40
100 free catchup drill @ 1:20
100 tennis ball drill
100 6-3-6 drill
400 strong free swim @ 4:40
6 x 25 Fly sprint, 1 breath max @ :40

3 thoughts on “Distance Free + Speed Fly”

    1. Hold a tennis ball in each hand. Swim as normal. This takes the surface area of the hand away and encourages the swimmer to use the forearm to anchor in the water.

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