60 x 50 Friday Fly Day Set

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