Ryan Woodruff, Lynchburg YMCA
In this one, we spent some time working on fly and breast together. It turned out to be a little more challenging than I expected. We did this SCM.
The 50s breast started out with 2 pullouts and swim the rest of the 1st 25. On the 2nd 25, do 2 cycles with a 3-second glide, and then 1 cycle with a 2 second glide, 1 cycle with a 1-second glide, and then hit “speed drill” br (narrow pull, narrow kick, fast hips a la Dave Salo) for the remainder of the 25.
Fly 25s we were looking for a consistently high effort and no breath on the last 7m into the finish.
The 8 x 25 fly is only done once before you head back up the set.