Ryan Woodruff, Lynchburg YMCA
We performed this fly set with 22 athletes in 5 narrow lanes (lanes 2-6 in a 6-lane pool). We did the 5 x 25 “snake style” (Swim a 25 in lane 2, move to lane 3, Swim the 2nd 25 in lane 3, move to lane 4, etc). Doing the 25s this way allowed us to practice breathing low to the surface of the water and avoid taking 1-arm sloppy strokes. The 10 squats in between rounds provided a little extra stimulus that made the 25s more challenging too.
Make sure you are following the Swimming Wizard on Instagram and Twitter for hundreds more ideas, sets, and swim workouts from coaches all over the world.
The Swimming Wizard 