Ryan Woodruff
Head Coach
Lynchburg YMCA
This week we split into 3 stations for our customary Friday Fly Day. This allowed us to use a variety of equipment and stagger our numbers to give us more space where we needed it (Station 3). We did 2 rounds through the 3 stations.
Station 1 – with Power Bags
12 x 25 Fly @ :40
descend 1-5 and 6-10, take the bags off for #11 and #12 all out
Hold consistent cycle count & breathing pattern, use the core to drive the kick.
For round 1, swimmers wore the Power Bags on their calves. For round 2, swimmers wore the Power Bags around the ankle with the mesh hanging off their feet.
Station 2 – No equipment
18 x 25 fly @ :30
1 dolphin kick on side, 1 drill fly, 4 swim fastest possible average
Station 3 – with fins
4x:
3 x 25 Fly @ :25 Kick past 10m underwater, focus on rhythm and breath timing
1 x 50 Fast Fly @ 1:00 with a flip turn, no breath on the last 10m
After each station, do a 100 easy before rotating to next station.
The Swimming Wizard 