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Saturday September 29th 2018,coach Kaliah
FLY WORKSHOP
Warm Up (1,150)
400 (50 free/ 50 choice) on 1 min rest
6 x 50 (50 drill/50 kick) 2 free/ 2 back/ 2 choice on 1:00 / 1:10
6 x 75 (IM – fly/back/breast, back/breast/free) on 1:45/2:00l
FLY WORKSHOP 10:50 – 11:40
Videos
Coordination – butt up = arms in front, feet hit, arms pull up
Arms- lengthened out in front, hands close together, pull back to hips, S-shape
Kick- feet together, butt then knees, double kick
Breathing- chin on surface
Turns- two hands, pull up with one hand back, explosive off the wall
Breakouts- STREAMLINE, at least to flags, no breathing off turn
4 x 15 (1, 1, 1, MP fly) on 1:00
6 x 50 fly on 1:00
12 x 25 fly on 50, 1:00 (easy, fast)
200 8 fly – start first 25m with 1 fly stroke and the rest free, add an extra fly stroke to each 25
Walkbacks of fly at the end of practice- 11:40
If you do not want to do the workshop follow the rest of the set
Main Set (1,850)
6 x 100 (build each 25 till sprint) 3 free / 3 choice on 2:00/2:30
4 rounds, 2 free 2 choice:
150 as 50 easy / 50 build / 50 sprint on 3:00 / 3:30
50 easy kick on 1:30 2 free/2 back/ 2 IM/ 2 choice
6 x 75 (50 drill / 25 swim) 3 free / 3 choice on 1:45 / 2:00
Dives and Walkbacks at 11:40
Cool Down (300)
100 free
100 back
50 KOB
50 scull
Total: 3,300