Butterfly, beautiful to watch, difficult to train.
We SDK off every wall.
We're most likely to smack hands with each other and those beside us.
Fly's fun to sprint but no fun when the piano comes down
What did you do in practice today?
the breastroke lane
The Middle Distance Lane
The Backstroke Lane
The Butterfly Lane
The SDK Lane
The Taper Lane
The Distance Lane
The IM Lane
The Sprint Free Lane
The Pool Deck
Main Set Sprint Ladders
During ladders swim with active rest EZ 25 kick Keep up speed on hundred. The hundred on the third ladder needs to be within 5 seconds of the first one.
50 100 50 Fly No stop EZ 25 Kick between each
30 Seconds Rest
100 Crawl Distance per Stoke
1 min rest
2x50 Fly for Time, Attack first 2 strokes at start and out of turn.
30 Second Rest
8x50 Odd Crawl distance per stroke, Even fly Fast
1 min rest
50 100 50 Fly No stop EZ 25 Kick between each
1 min rest keep focus on good stroke form here.
50 100 50 Fly No stop EZ 25 Kick between each
Focus on keeping 100 speed up
Main Set Sprint Ladders
During ladders swim with active rest EZ 25 kick Keep up speed on hundred. The hundred on the third ladder needs to be within 5 seconds of the first one.
50 100 50 Fly No stop EZ 25 Kick between each
30 Seconds Rest
100 Crawl Distance per Stoke
1 min rest
2x50 Fly for Time, Attack first 2 strokes at start and out of turn.
30 Second Rest
8x50 Odd Crawl distance per stroke, Even fly Fast
1 min rest
50 100 50 Fly No stop EZ 25 Kick between each
1 min rest keep focus on good stroke form here.
50 100 50 Fly No stop EZ 25 Kick between each
Focus on keeping 100 speed up
