5.12.2016

Snake Fly plus Back-Breast-Free with Coach Chris Brookover

Chris Brookover
YBCC Phoenix - Head Coach
Director of Competitive Swimming
ybccswimming.org



Snake Fly - Use all 6 lanes
3 x 3 x 150
Each set of 3 is comprised:
#1 - Fly/Free by 25's @ 2:00
#2 - 50 Fly 25 Free @ 2:15
#3 - All Fly @ 2:30
 ----------------------


Bk/Br/Fr Set
2x through the set below...
1st   75 = 50 Bk / 25 Br
        125 = 25 Fr/50 Bk/ 25 Br / 25 Fr
2nd  75 = 50 Br/ 25 Fr
         125 = 25 Fr / 25 Bk / 50 Br/ 25 Fr

6 × 75 @ 1:00 / 1:05
1 × 125 @ 1:45 / 1:50
4 × 75 @ 1:00 / 1:05
2 × 125 @ 1:45 / 1:50
2 × 75 @ 1:00 / 1:05
4 × 125 @ 1:45 / 1:50
R: 1:40
Above  2 X
1st   75 = 50 Bk / 25 Br
        125 = 25 Fr/50 Bk/ 25 Br / 25 Fr
2nd  75 = 50 Br/ 25 Fr
         125 = 25 Fr / 25 Bk / 50 Br/ 25 Fr
 

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