The Butterfly Lane

Three of us are swimming the "core set" of this workout within each of our workouts in preparation for 750meter open water fly swim next month. Warm UP 300 free, 100 fly, 200 kick, 100 fly 2 x (3 x 75 1st 25 fly 50 free, 1st 50 fly 25 free, 75 fly) 2 x 200 odd lengths fly even free Core Set (we have been putting this in the middle of our workout. We are doing our best to pace ourselves to hold the same time. Typically the first 100 is faster but the rest of them we try to keep within 5 seconds of each other. For the long race it is important that we feel the pace that we want to do for the entire race so we don't go out too fast.) Watch the clock! 8x 100 Fy Fastest Possible Sendoff plus 15 EZ 50 free Rest 2 min 3 x 100 Fly Fastest Possible Sendoff plus 15 Rest 2 min Sprint 100 fly Under 1:10 Warm down 6 x 25 kick half way sprint rest of the way odd lengths fly. 200 EZ I have been wearing legskins during most of my practices. I have found that they allow me to hold my stroke together much longer during my workouts and my times are dropping. We will be able to wear them during the race since it is the first leg of a triathlon. I have eliminated "vertical fly" by wearing these and have much less shoulder trouble as well. (Glucosamine helps too) Charlie

Three of us are swimming the "core set" of this workout within each of our workouts in preparation for 750meter open water fly swim next month. Warm UP 300 free, 100 fly, 200 kick, 100 fly 2 x (3 x 75 1st 25 fly 50 free, 1st 50 fly 25 free, 75 fly) 2 x 200 odd lengths fly even free Core Set (we have been putting this in the middle of our workout. We are doing our best to pace ourselves to hold the same time. Typically the first 100 is faster but the rest of them we try to keep within 5 seconds of each other. For the long race it is important that we feel the pace that we want to do for the entire race so we don't go out too fast.) Watch the clock! 8x 100 Fy Fastest Possible Sendoff plus 15 EZ 50 free Rest 2 min 3 x 100 Fly Fastest Possible Sendoff plus 15 Rest 2 min Sprint 100 fly Under 1:10 Warm down 6 x 25 kick half way sprint rest of the way odd lengths fly. 200 EZ I have been wearing legskins during most of my practices. I have found that they allow me to hold my stroke together much longer during my workouts and my times are dropping. We will be able to wear them during the race since it is the first leg of a triathlon. I have eliminated "vertical fly" by wearing these and have much less shoulder trouble as well. (Glucosamine helps too) Charlie