60 x 50 Friday Fly Day Set

Ryan Woodruff
Head Coach
Lynchburg YMCA

It is critical to train fly with excellent technique or it becomes what I call “butterstruggle” and is counterproductive. This set allowed is to get a decent volume of fly in while keeping it in manageable chunks. We allowed two versions of the set: The A is for our strongest flyers. The B is for our non-flyers or flyers without as much strength. Doing the set in “zipper” fashion allowed us to never half to “fly-dodge” or take one-arm strokes.


60 x 50 @ 1:00 DIFFERENT INSTRUCTIONS BASED ON A/B LEVELS
DONE IN 6 SETS OF 10, “ZIPPER STYLE” – DOWN IN LANE 2, BACK IN LANE 1 AND 3.
5x:          A                                  B         
#1        DRILL                           DRILL              
#2-3     25m FLY                      15m FLY         
#4-6     35m FLY                      25m FLY         
#7-9     50m FLY FAST              35m FLY FAST
#10      EZ FREE                       EZ FREE
FOR THE LAST SET OF 10:
ODDS: 15m FAST FLY THEN EZ FREE
EVENS: 50m FLY at P200 TIMED TO HAND TOUCH

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