I love our weekly Friday Fly Day sets. Every week, the swimmers know to expect something that is going to make them better at everyone’s “favorite” stroke.
On the 200s, swimmers perform a set number of high-quality butterfly cycles and then swim freestyle to the next turn. The # of cycles progresses each 25 – i.e. our best flyers would do 5,6,7,8,5,6,7,8 cycles of fly on the successive 25s of the 200.
On the 25s, the focus is squarely on “finishing habits,” especially not breathing in the final 10m and hitting the wall on a full stroke.
The 100 serves as kicking practice with body awareness and giving the shoulders a rest from swimming fly.