Ryan Woodruff
Head Coach
Lynchburg YMCA
It is critical to train fly
with excellent technique or it becomes what I call "butterstruggle" and
is counterproductive. This set allowed is to get a decent volume of fly
in while keeping it in manageable chunks. We allowed two versions of
the set: The A is for our strongest flyers. The B is for our non-flyers
or flyers without as much strength. Doing the set in "zipper" fashion
allowed us to never half to "fly-dodge" or take one-arm strokes.
60 x 50 @ 1:00 DIFFERENT
INSTRUCTIONS BASED ON A/B LEVELS
DONE IN 6 SETS OF 10, “ZIPPER STYLE” – DOWN IN LANE 2, BACK IN LANE 1 AND 3.
5x: A B
#1 DRILL DRILL
#2-3 25m FLY 15m
FLY
#4-6 35m FLY 25m
FLY
#7-9 50m FLY FAST 35m
FLY FAST
#10 EZ FREE EZ
FREE
FOR THE LAST SET OF 10:
ODDS: 15m FAST FLY THEN EZ
FREE
EVENS: 50m FLY at P200
TIMED TO HAND TOUCH
Labels: Butterfly, Fly, Woodruff