Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Throughout this set, every time you reach the wall, perform vertical dolphin kicking until your interval comes up for an extra aerobic boost.
300 fly swim @ 6:00
Swim fly as long as you can hold your technique together (i.e. hold you count and rhythm). When you fall off, kick a 25 dolphin kick and then resume fly swimming. Continue until you have reached 300 yards total of fly swimming (it may be a 325, 350, 375 etc. total)
3 x 200 fly
#1 - 12.5 kick/12.5 fly clap drill @ 3:30
#2 - 12.5 triple kick drill/12.5 swim @ 3:00
#3 - 15m swim/~10y no breath fly swim @ 3:00
20 x 50 @ 1:00
#1 - breathe every stroke
#2 - breathe every 2nd stroke
#3 - breathe every 3rd stroke
#4 - fast swim, choice breathing patternLabels: Breathing Pattern, Clap Drill, Dolphin Kick, Fly, Vertical Kick