Butterfly Workout

3 x 100 @ 1:30 25 sprint fly/75 free B3

300 5 cycles fly/5 cycles breast @ 6:00

3 x 150 @ 2:10 50 sprint fly/100 free B3

200 5 cycles fly/5 cycles breast @ 4:00

3 x 200 @ 2:50 75 sprint fly/125 free B3

100 5 cycles fly/5 cycles breast @ 2:00

100 easy free

20 x 50 fly, breathing 1 up/1 down

Put cones on bottom 10m from wall. No breathing after the cone. Try to keep time consistently strong on all 20.

4 @ 1:00

3 @ :55

2 @ :50

1 @ :45